Date: 2025-08-07
AO: ao-the-bluff
Q: Wheelie
PAX: Blip, Little Red, Wax On, Slag, Squash
FNGs: None
COUNT: 6
WARMUP: Copious jaw flapping

THE THANG:
3 stations with 2 exercises per station. 5 reps per exercise. Each rep is 5 seconds up and 5 seconds down. Each exercise is performed a total of 4 times. Everybody wore a weighted vest or ruck.

Station 1:
Heavy Curls and overhead presses.
Station 2:
Heavy Vertical rows and lateral raises
Station 3:
Weighted Burpees and calf raises

MARY:
Weighted big boi sit-ups
Weighted Dead lifts
Weighted side bend

ANNOUNCEMENTS:
F3 meal coming up soon. Be on lookout for Little Red post.

COT: Lots of tough situations among us. Review recent back blasts from each AO.

COFFEE: Audit Yep. We had some.

Tags: ao-the-bluff, Blip, Little Red, Wax On, Slag, Squash