Date: 2026-09-22
AO: The Union
Q: Wax On ,
PAX: SMALL FRY, Audit, Dovetail, Wagon Wheel, Wax On, Squash, Wheelie FNGs: None
COUNT: 7
WARMUP:
Mosey to the sand volleyball court
– 15 SSH
– 10 Imperial Walkers
– 10 Hillbillies
– 10 Windmills
– 10 Toy Soldiers
– 10 Squats
– 5 Walkout Merkins
– 20-second plank
– Quick mosey around courts
THE THANG:
Thang 1 – Beach Lines
Use the boundaries of the volleyball court.
Start on one side and travel across the length of the sandpit. Round 1
– Bear crawl across
– 10 squats
– Crab walk back
– 10 merkins
Round 2
– Broad-jump across
– 10 Bonnie Blairs, 2 = 1
– Crawl-bear back
– 10 WWII sit-ups
Round 3
– Lunge walk across
– 10 lunge calf raises each side
– Sprint back
– 20 mountain climbers, 2 = 1

Thang 2 – Sand Castle
Four corners of the court become four stations.
At each corner perform a move from the appropriate category: Corner 1 — Upper Body
Corner 2 — Legs
Corner 3 — Core
Corner 4 — Full Body
– 10 Burpees
The burpees are the push.
The travel between corners changes each lap:
– Lap 1: Mosey
– Lap 2: Bear crawl (ran out of time here)
– Lap 3: Lunge walk
– Lap 4: shuffle
MARY: included
ANNOUNCEMENTS: Be intentional with fellowship and finding men to add to your inner circle that know you well enough to call BS when you say “I’m Fine” COT: happened

Today’s music:
https://open.spotify.com/playlist/37i9dQZF1EIgAAz4LIaJ9c?si=AMg_7uh6RNCic3qtiOpO_w&utm_source=copy-link&pi=xLotbCORSuSob

Tags: The Union, SMALL FRY, Audit, Dovetail, Wagon Wheel, Wax On, Squash, Wheelie