Date: 2025-05-15
AO: ao-the-bluff
Q: Audit
PAX: Wax On, Squash (Donn Hines), Wheelie
FNGs: None
COUNT: 4
Short disclaimer today as Q was feeling slow and a bit groggy. I am no professional, push yourself but don’t wreck yourself and modify as necessary (Q did).

WARMUP:
Good mornings
Tie Fighters (Lunge with arm circles) Flap-jacked halfway through and knocked Wax On record off the table he said. Squash (Donn Hines) wondered what the big deal was as it was only backwards….. Willie Mays Hays
Copperhead Merkins
Mosey to Stop Sign

THE THANG:
Before we ascended the peak we needed to ensure we had a solid base with SSH (IC) / Squats / Merkins / Diplets (little dips as coined by Wax On) – 12 / 10 / 8 / 6 / 4 / 10 – The final 10 were a bit difficult because our brains said it should be 2 but we did 10…..Have to be mentally strong before you take on a Mt!

Mosey to second fire hydrant (1/4 way up hill) where we started our Pike party.

Very simple plan today. Squash (Donn Hines) asked for easy and Q mentioned it was at least easy to remember…..
Run up hill to crossing sign and then back down to cone where we performed 10 Carolina DryDocks (Pikes) and 10 (2is1) Bonnie Blairs then rinse and repeat. 5 cones were placed at different distances from turn around point so as we progressed our distance decreased.

After we finished Squash (Donn Hines) stated we had not yet apexed the peak so we ran the rest of the peak and finished with one last set in the cul-de-sac. Thanks for keeping Q honest and getting us to the top!

On our way back down we switched the order of exercises. We ran down the hill to the hydrant and then back up the hill to the cones where we performed 10 derkins and 10 squats. We hit 3 stations before time was up and we hiked back to the AO.

MARY:
Q has some tenderness/pain so Mary was purposefully skipped today. Wax On said it could be from my wonky flutter kick form which I took to mean that my pain is his fault as it was his exercise.

ANNOUNCEMENTS:
May 31st trip to Yuma to support their launch. See Wax On or CareBear for car pool opportunities.

Race opportunity on May 31 and there is an F3 Tucson Team – See Budget or Audit for details.

Sign up to Q! There is a Co-Q this weekend at ao-eagles-nest and it’s going to be amazing! These are a great way to combine ideas and try new things since you split the time. Sign up and then EH someone to join you!

COT:
Craziness of school year ending
Injuries & Illnesses abound

Squash (Donn Hines) and Wax On brought the mumble chatter this morning. Thanks men as BDs are just painful without and I know I needed the push and laughter this morning.

Tags: ao-the-bluff, Wax On, Squash (Donn Hines), Wheelie