Date: 2025-03-20
AO: ao-the-bluff
Q: Audit
PAX: Squash (Donn Hines), Wreck-it Ralph, Dovetail, Kansas City, Croak, Wheelie, Watery Boy FNGs: None
COUNT: 8
Scottish Warrior Training:
F3 is a world wide group of men set to invigorate male leadership. We don’t leave men behind nor do we leave men where we find them. Keep pushing each other Tucson to improve ourselves and set the tone for the men of Tucson.

Warm up:
A story of loss with a Scottish lesson learned……OYO arm circles while Q told a story and then went into SSH and burpees for a particular song which was our lesson.

Timed merkins: 3 minutes where we performed 5 merkins every 15 seconds and held plank to rest in between. Great warmup!

The Thang:
The workout brought to us today by an Outlander workout and exercises that helped prepare us for the battle of Bannockburn (Robert the Bruce led Scotland to victory over the Brits in a battle where Clan MacMillan is documented to be at the Kings side).

10-1 drop sets: Thrusters / Cindy Squats / Merkins – after each round a Highlander charge done the length of the AO.

5-1 Drop sets: Step up into backward lunge with Cindy (1is1) / Cindy pull through merkins / Carolina dry docks

Frog Jumps (stay low with hands behind head) length of AO and then sprint back.

Broad jump w/ merkin length of AO with a sprint back ( Dovetail stated the proper form is to broad jump straight into a merkin………)

Mary:
BBSU into penguin combo – a little unorthodox and took 10 or so reps to figure out the proper rhythm.

COT / Announcements:
Wreck-it Ralph has enlarged spleen that doctors are watching. Prayers that this is able to be worked out and keep the pain away.

Join us Saturday at ao-eagles-nest for part 2 of our training!

Tags: ao-the-bluff, Squash (Donn Hines), Wreck-it Ralph, Dovetail, Kansas City, Croak, Wheelie, Watery Boy