Date: 2026-02-03
AO: ao-the-union
Q: Dovetail
PAX: Wax On, Wheelie, Flash, Golddigger
FNGs: None
COUNT: 5
Barely chilly for the first Union of February.
WARMUP:
– Starting out 🌶️ with 5 to 1 Burp-i-vators: hops, squats, merkins, groiners – Sir Fazio arm circles
– Michael Phelps
– Hillbillies
– Copperhead squats
Mosey to basketball court

THE THANG:
Stations with a timer doing suitcase carry with traffic cone bases YHC found during Krampus planning. One lap of the court at chosen speed.

Stations had dumbells, cindy, elastic bands, light cindy, the ledges, and suicides

Round 1:
– 70# overhead dumbbell press (modify to cindy)
– Band reverse flys
– Light Cindy bus drivers
– Choice of band curls or suicides

Round 2:
– Cindy squats
– Band chest fly
– Light cindy stiff leg deadlifts or good mornings
– Step-ups

Round 3:
– 70# or cindy rows
– Band reverse flys
– Light cindy skull crushers
– Dips

Then a couple rounds of partner work. Timer runs suicides, two other pairs do wheelbarrow merkins. Rotate through. Then wheelbarrow squats. Some shiffling needed to deal with having only 5 pax, but they made it work.

MARY: Heels to hell

ANNOUNCEMENTS:
– 2nd F lunch this week, Rudy’s BBQ at 11

COT:
– Wheelie: M having dental surgery and some difficult discussions this week – Wax On: patience in parenting; t-clap for progress
– Flash: t-claps for old connections refreshed
– Golddigger: 2.0 recovering from nose surgery
– Dovetail: 2.0 having minor foot surgery today; M and adjusting to meds; relationship

Tags: ao-the-union, Wax On, Wheelie, Flash, Golddigger