Date: 2025-08-12
AO: ao-the-union
Q: Wax On
PAX: Audit, Wheelie, Capsized, Corn Stock (Garth), Slag
FNGs: None
COUNT: 6
F3 Schrödinger’s Workout
45-Minute Total Body Beatdown
“Until we start, you don’t know if this will kill you or make you stronger… it’s probably both.”
Warm-Up – “Opening the Box” (5 min)
• SSH – 20 IC
• Arm Circles – 10 forward / 10 backward IC
• Imperial Walkers – 15 IC
• Cinderblock Deadlift to Curl to OH Press (performed slowly) – 10 OYO
• Cinderblock Bear Hug Hold – 30 seconds (sort of did this as we migrated to softer ground for the beat down)
Part 1 – “Superposition Legs” (12 min)
Legs are both “fresh” and “dead” until proven otherwise.
1 Cinderblock Goblet Squats – 20 reps
2 Walking Side Weight Lunges – 10 each leg
3 Weighted Calf Raises – 25 reps
4 Cinderblock Step-Ups – 12 each leg
Do AMRAP for 12 min — cycle through moves as many times as possible.
Part 2 – “Quantum Arms” (12 min)
The outcome changes depending on your effort. Pax was unimpressed with this bit of quantum wisdom and all responded with some variation of “Duh”
1 Cinderblock Overhead Press – 15 reps
2 Cinderblock Front Raises – 12 reps
3 Cinderblock Curls – 15 reps
4 Cinderblock Bent-Over Rows – 12 reps
Do AMRAP for 12 min — cycle through moves as many times as possible.
Part 3 – “Collapse the Wave Function” (10 min Core Finisher) We measure your state: shredded or shredded.
1 Cinderblock Flutter Kicks – 20 IC (hold block overhead)
2 Cinderblock Side Plank Pull-Throughs – 10 each side
3 Cinderblock American Hammers – 20
4 WW3 Sit-Ups – 15 reps
Do 2–3 rounds. (We only had time for 1)
Bonus move: burpee rollovers, we did a few to test its viability for future workouts.
ANNOUNCEMENTS: ao-the-furnace is hosting a GoRuck beat down and 5k on September 20th. Watch ao-special-events for details.
Little Red is hosting a hot dog cookout on September 13th. Watch 2ndf for details.
COT: happened.
Coffeteria was fun but people struggled to pour coffee from the thermos after the shoulder smoking. It made my heart happy. General consensus was that the core workout from last week was harder, but I suspect people will feel this one as well.
Tags: ao-the-union, Audit, Wheelie, Capsized, Corn Stock (Garth), Slag