Date: 2026-02-05
AO: ao-the-bluff
Q: Squash
PAX: Wax On, Dovetail, Wheelie, Andrew Morgan
FNGs: None
COUNT: 5
WARMUP: Arm Circles, Overhead Claps, Abe Vigodas, Copperhead squats THE THANG:
Phase 1: Ladder
2 Cindy burpees, 2 Carolina Dry Docks, 2 Derkins, 2 Merkins, 2 Irkins. And so on through 4, 6, 8 of each. For a total of 100 pushup-type-things. Phase 2: Wall sits
Sit for 20s, rest a bit, repeat 5x
10x Copperhead squats
Sit for 20s, rest a bit, repeat 5x
20x Jump squats
Phase 3 (might halve been 4, can’t recall)
20x 1-leg calf raises. Repeat for other leg
Phase 4 (possibly 3): Core
On our 6s, from prone, raise torso & legs 20s, rest abit. Repeat 5x 45 degree leg lifts, in cadence, 10x. Repeat for opposite leg Seated leg lifts in cadence, 10x
Phase 5: biceps
Upright one-arm to the side block raise, in cadence, 5x
Repeat for other arm
10x (I think) slow curls
10x (I think) bent-over rows
MARY: No
ANNOUNCEMENTS: 2F lunch at Rudys
COT: Wheelie’s wife – oral surgery, Blip medical, Dovetail & family

Tags: ao-the-bluff, Wax On, Dovetail, Wheelie, Andrew Morgan