Date: 2024-08-13
AO: ao-the-union
Q: Wax On
PAX: Capsized, Audit, Paddywhack, Wheelie, Bambi, Swiss Cheese, Spike, Blip, Sandtrap, Kimchi, kentucky fried FNGs: 2 Kimchi, kentucky fried
COUNT: 12
WARMUP:
Sir Fazio Arm Circles forward and flapjack
OH Claps
Seal Claps
Michael Phelps
Okinawan Drums
Gate Openers
Leg Swings

THE THANG:
40/20 Tabata style workout.
Static Hold move for 40 followed by a Dynamic move with the same muscles for 40. 20 seconds rest between moves.

Tippy Toes / Calf Raises
Half Curl Hold / Curls for the Girls
Plank / Merkins
Squat Hold / Squats
Riffle Hold / Oh Press
V – Sit / Big Boy Sit Ups
Side Lunge Hold / Side Lunges
Other Side Hold / Other Side Lunges
45-degree Cindy hold on back / Skull Crushers
Row High Hold / Rows
Other Side Row High Hold / Other Side Rows
Dip Hold / Dips
Sumo Squat Hold / Sumo Squats
Bench Press Hold / Bench Press
6in Hold / Leg Raises

MARY: Included in workout

The 90’s pop playlist was mostly banging with only a few skips. Our new FNG Kentucky Fried got RickRolled by CareBear this morning but we took care of him. Keep EH’n people for the August Challenge. Paddywhack said the soft launch of the Murph Monday went well so hopefully that gets some traction.

ANNOUNCEMENTS:
Men’s Steak Night at Vail Christian Church on Monday Aug 26th
Trash Pickup Day on Saturday after the ao-eagles-nest and ao-the-furnace beatdowns.

COT: Thanked the good Lord Almighty for the air in my lungs and a great group of guys to encourage me get up and do stuff early in the mornings.

Tags: ao-the-union, Capsized, Audit, Paddywhack, Wheelie, Bambi, Swiss Cheese, Spike, Blip, Sandtrap, Kimchi, kentucky fried