Date: 2025-04-01
AO: ao-the-union
Q: Wax On
PAX: Corn Stock (Garth), Sandtrap, Shark Tank
FNGs: None
COUNT: 4
The four horsemen are named Arms, Legs, Core, and Cardio!

Structure:
• 4 Stations: Arms, Legs, Core, Cardio
• 3 Rounds (progressive difficulty)
• Each station = 3 minutes (45 sec work / 15 sec rest x3)
• Optional: 1-minute rest between rounds

⸻

Round 1 – Base Level

Station 1: Arms (Bodyweight or Light Weights)
1. Push-ups
2. Tricep Dips (use a bench or curb)
3. Bicep Curls (dumbbells)

Station 2: Legs
1. Air Squats
2. Reverse Lunges (alternating)
3. Glute Bridges

Station 3: Core
1. Standard Plank
2. Flutter Kicks
3. Sit-Ups

Station 4: Cardio
1. Jumping Jacks
2. High Knees (moderate pace)
3. Butt Kickers

⸻

Round 2 – Moderate Level

Station 1: Arms
1. Diamond Push-ups
2. Tricep Dips (feet elevated)
3. Hammer Curls (weights)

Station 2: Legs
1. Jump Squats
2. Bulgarian Split Squats (weighted)
3. Step-ups (weighted)

Station 3: Core
1. Side Plank (switch halfway)
2. Leg Raises
3. V-Ups

Station 4: Cardio
1. Burpees
2. Skater Hops
3. Mountain Climbers

⸻

Round 3 – Advanced Level

Station 1: Arms
1. Clap Push-ups (or explosive Push-ups)
2. Tricep Dips with Leg Raise
3. Curl to Press (weights)

Station 2: Legs
1. Pistol Squats (or courtesy squat)
2. Jump Lunges
3. Wall Sit (weighted)

Station 3: Core
1. Plank to Elbow Tap
2. Hollow Body Hold
3. Bicycle Crunches (fast pace)

Station 4: Cardio
1. Burpee to Tuck Jump
2. Lateral Line Hops
3. Sprint in Place (max effort)

By the end everybody was sweaty and there was general agreement that tricep dips after pushups was a spicy combo.

⸻

ANNOUNCEMENTS:
– 2nd F lunch at Rudy’s this Friday at 11.
– Polar Plunge April 12 see ao-special-events for details
– Trash pickup see ao-special-events for details

COT: Sandtrap job opportunity
Welcome back @shark tank after a long f3 break.

Tags: ao-the-union, Corn Stock (Garth), Sandtrap, Shark Tank