Date: 2026-04-07
AO: The Union
Q: LIL RED ,
PAX: Wheelie, Wreck-it Ralph, Capsized, Wax On, LIL RED, Dovetail FNGs: None
COUNT: 6
Congratulations! We made sure Dovetail didn’t create another sad clown boy band. Ok now time to workout! WARMUP:
Whillie Mays Hays
Good mornings
Leg swings OYO
Waist circles OYO
Arm stretches OYO

THE THANG:
10-2-10 Pyramid: 4 exercises
Jog to end of parking lot in between reps
Merkins
Squats
High knees (2 is 1)
Spider-Man Merkins

MARY:
Ab routine LIL RED been doing recently
10x double crunches
10x alt single knee to chest
10x single leg V-ups
8x crunches

ANNOUNCEMENTS:
Men’s Steak Night at Vail Christian – Monday April 13th 6:30-8:30pm. Link is attached in the reply section. Sign up today as I don’t know the cutoff date for registration

COT:
:white_check_mark:

Great work gentlemen! Nice to be back at ao-the-union!

Tags: The Union, Wheelie, Wreck-it Ralph, Capsized, Wax On, LIL RED, Dovetail