Date: 2024-12-03
AO: ao-the-union
Q: Wax On
PAX: Corn Stock (Garth), Dovetail, Sandtrap, CareBear, Wheelie, Paddywhack, Wrecking Ball, Daffy duck FNGs: None
COUNT: 9
WARMUP:
7 to 1 Motivators!
10 Copperhead Squats IC
10 Copperhead Merkins IC
9 LBAC Forwards IC
9 LBAC Flapjack IC
10 Asphalt Swipers

THE THANG:
Mosey to benches

Do what the post-it-note says for 40 seconds, take 20 seconds to gather your will and move to the next station. Repeat.

Bench 1
Legs – Step Ups
Arms – Merkins
Core – Flutter kicks

Bench 2
Legs – Lunges
Arms – Dips
Core – Box Cutters

Bench 3
Legs – Jillian Michaels (donkey kick)
Arms – Skull crushers (25#)
Core – Leg Lifts

Bench 4
Legs – Pistol Squats (alternate legs)
Arms – Derkins
Core – American Hammer

Mosey Back

ANNOUNCEMENTS:
2nd F fellowship lunch THIS FRIDAY at 11am at Rudy’s.
2130 E Ajo Way, Tucson, AZ 85713
Krampus signups are live in 1stf – Commit, do the hard thing, earn memories, forge friendships.

COT: Thanked the Good Lord Almighty for people willing to join me in The Gloom and build our bodies, and our wills, as we forge a path to being HIMs.

Tags: ao-the-union, Corn Stock (Garth), Dovetail, Sandtrap, CareBear, Wheelie, Paddywhack, Wrecking Ball, Daffy duck