[The Wall] Nemo Guest Q

Date: 2026-05-15 AO: The Wall Q: Ozborn , PAX: Ozborn, Blackout, Tech Know, Rango, Splinter, Plowman, Nemo FNGs: None COUNT: 7 WARMUP: Mosey with mixed exercises: Don Q Arm circles Down dog THE THANG: Hurt-cuit (My name not Nemo’s) 45 seconds on 15 off American hammers (20lb kettle) Merkins Static Squats (wall sits/Al Gore) Goblet squats (20lb kettle) Jump rope Thrusters (2 20lb dumbbell) Farmer carry (45lb plate) 4 rounds total WARM DOWN: Stretching Core ANNOUNCEMENTS: None TAPS: - Plowman business stuff - Rango wife vertigo - Thankful for the day. Live in it for Christ

Tags: The Wall, Ozborn, Blackout, Tech Know, Rango, Splinter, Plowman, Nemo