Date: 2025-06-10
AO: ao-the-union
Q: Audit
PAX: Wax On, Sandtrap, Dovetail, Capsized, Wheelie, Waterboy, Corn Stock (Garth) FNGs: None
COUNT: 8
Good morning, I am Audit and I will be your Q today. I am not a professional nor do I even try to act like one. Go at your own pace, push but do not hurt yourself.

5 core tenets and the motto covered and then got right into it.

This workout I used to do pre-F3 and without a doubt today was the most I have pushed myself during the rounds we did. Thanks for being there and pushing me to be better!

Boxers tend to keep things simple. 1 because they work and 2 well……….So we stayed with 4 basic but beneficial exercises today and changed the reps/order/timing to keep things fun.

No actual punches thrown today (nor were any ears bitten) but Sandtrap was the tribute Heavy Bag if it was needed.

WARMUP:
Lap around the parking lot
SSH IC x 25
Merkins x 10
Squats x 10
Lunges x 10
SSH IC x 25
Burpees x 5
Jump Rope x 1 min
We were sufficiently warm

THE THANG:
Thang 1:
Two 3 minute rounds with 1 minute rest in between.
Perform 5 reps of each exercise then rinse and repeat until the round is over. Bonnie Blairs
Merkins
Squats
Burpees

Thang 2:
Three 3 minute rounds with 1 minute rest in between.
Round 1: 30 jump ropes (or 15 double unders) then 10 merkins and repeat.
Round 2: 30 jump ropes (or 15 double unders) then 5 merkins and 5 squats (or 10 Mike Tyson Merkins).
Round 3: 30 jump ropes (or 15 double unders) then 5 merkins and 5 squats (or 10 Mike Tyson Merkins) and 5 lunges.

Short recovery
Finishing Round – Two 3 minute rounds with 1 min rest in between
Round 1: 30 jump ropes (or 15 double unders) then 5 merkins and 5 squats (or 10 Mike Tyson Merkins) and 5 lunges and 5 burpees. Round 2: Cardio Finisher. 40 Jump Ropes, 20 SSH, 5 Burpees.

MARY:
Just enough time for 10 BBSU Double Punch
ANNOUNCEMENTS:
None that I recall but don’t forget to sing up to Q!
COT:
:Praise for Dovetail 2.0 who decided to commit his life to Christ! Baptism time and day TBD for the near future @VCC. :CareBear and his M
:Wax On and Spike safe travels to LA in the midst of riots

Tags: ao-the-union, Wax On, Sandtrap, Dovetail, Capsized, Wheelie, Waterboy, Corn Stock (Garth)