Date: 2026-04-11
AO: Eagle’s Nest
Q: Wheelie , Spike, Slice, Blip, SpeedSquare, Dovetail, Strat, Squash, LIL RED
PAX: Spike, SpeedSquare, Squash, Dovetail, Wheelie, Slice, LIL RED, Blip, Strat, Foxtrot FNGs: None
COUNT: 10
WARMUP:
Good mornings
SSH
Arm circles/flapjack
Copperhead squats
THE THANG:
Broke into 2 teams of 5
Each team has the “buy 1” that is the timer. Remaining team members are the free F3. Every team member rotates through as “buy1”. Every team member rotates as team Q.
Buy1 runs 20yds, performs an exercise and returns while “f3 free” Q leads a different exercise.

Buy1/F3
10 burpees and curls4gurls/skull crushers
20 SSH (2 is 1) and overhead press/deadlifts
30 jump squats and merkins/American hammers
20 yd bear crawl/back and goblet squats/up-down plank
10 burpees and 1 arm rows

Shoulder shred
20 each
Derkins
High pulls
Cindy press
Front raise
Back raise
30s rest, repeat with 10 reps

MARY:
Roaring 20’s
20 reps (seconds) each
American hammers 1 is 1
LBC
Flutter kick 1 is 1
BBSU
Plank
30s rest
Repeat (approximately)

ANNOUNCEMENTS:
Men’s Steak night coming! Sign up!
EH those who haven’t been in awhile
Invite friends. Invite strangers.

COT:
Good test results all around
Dovetail ‘s knee
Deployed Troops and their families
Senior Assassin participant safety
Prom night decisions and safety
LIL RED’s testing
SpeedSquare closing out school and looking for job

Tags: Eagle’s Nest, Spike, SpeedSquare, Squash, Dovetail, Wheelie, Slice, LIL RED, Blip, Strat, Foxtrot