Date: 2026-01-08
AO: ao-the-bluff
Q: Wax On
PAX: Dovetail, Squash, Audit, SMALL FRY, Slag, Waterboy
FNGs: None
COUNT: 7
WARMUP:
1min SSH
1min Air Squat
1min Inchworm
2 Rounds

THE THANG:
Thang 1: Interval Grinder
25sec work/25sec rest
Cindy Swings
Cindy Squats
Merkins
Thrusters
Alternating Rows
Three Rounds

Proud of Audit for joining us during the second round. It’s hard to show up late, so way to commit, brother.

Thang 2 – 10min Emom
Min 1 – 15 Cindy High Pulls
Min 2 – 5 Rows Left, 5 Rows Right, 5 Thrusters
Five Rounds (we did 4 due to time constraints, and I really wanted to make sure we got to the finisher)

Thang 3 – Interval Burn
25sec Interval – no rest between moves
Cindy Swings
Pulsing Cindy Squats (don’t stop top or bottom, don’t lock out, continuous motion) Merkins
25sec rest
Three Rounds

Thang 4 – The Final Countdown
Descending ladder, 10 to 1
10 Dumbbell Snatches Left
10 Dumbbell Snatches Right
10 Air Squats
9/9/9
…
1/1/1

Very little mublechatter today as everybody was busy trying to find oxygen in the damp air. The high volume of work may also have been a contributing factor. It was warmer than expected and less wet on the turf, an overall pleasant morning to enjoy some shared suffering.

MARY: Nope
ANNOUNCEMENTS: Krampus
COT: Happened

Tags: ao-the-bluff, Dovetail, Squash, Audit, SMALL FRY, Slag, Waterboy