Date: 2025-04-19
AO: ao-eagles-nest
Q: Wax On
PAX: Spike, Dovetail, Wheelie, Tagalong, Buckshot, Audit, Waterboy, Strat, Blip, Moab, Busted, Layup, Foxtrot FNGs: None
COUNT: 14
WARMUP:
• 20 Arm circles (forward/backward)
• 15 Wet Grass Wipers
• 10 Copperhead Merkins
• 20 Shoulder taps
• 10 Blockless curls (use muscle tension)

THE THANG
Arm-Ageddon
AMRAP Format: 3 rounds through the gauntlet. Each station hits a different muscle group. Go hard. Rest only after full round. 1 min per station, 15 seconds transition.

STATION 1: Block Chest Press (Floor Press)
Lay down, press block like a bench press. Focus on slow negatives (3 sec down).

STATION 2: Curls for the Girls. Full extension every rep.

STATION 3: Block Merkins
Hands on the block. Deep pushups to hit the pecs.

STATION 4: Overhead Tricep Extensions
Both hands on one block. Extend fully overhead. Burn the tris.

STATION 5: Block Upright Rows
Pull to chin, elbows high. Slow and controlled.

STATION 6: Block Derkins (Decline Merkins)
Feet on block, hands on ground. Chest to earth.

STATION 7: Skull Crushers
Lie down, block in hands. Lower to forehead. Don’t actually die.

STATION 8: Block Front Raises (Shoulders)
Straight arm lift to eye level. Time under tension is key.

STATION 9: Blockies
Burpee on Cindy. On the way up, grab the block and do one press. Repeat.

Take a minute to question your life choices, then start from the beginning.

Bonus move: When the rope-less battle rope gets to you, skip whatever move you’re on and do battle boingers for a minute instead. Or just dance with them like Blip did.

MARY:
Pax was given the choice of “Cinderpocolypse Core Burn” or “Death by Broga”. They choose death! Spent a few minutes doing some evil partner leg stretches that everybody agreed were evil and probably good for them.

ANNOUNCEMENTS:
Trash pickup postponed until next week
2nf F lunch is approaching.
COT: Prayers for Strat ‘s coworker Destiny whose boyfriend was killed this week in a downed power line accident. Praise that Audit ‘s parents got home safe from their travels.

T-Claps to Spike who’s alarm failed and decided it was better to come late (after round 2!) than completely skip. A difficult and powerful choice.

Tags: ao-eagles-nest, Spike, Dovetail, Wheelie, Tagalong, Buckshot, Audit, Waterboy, Strat, Blip, Moab, Busted, Layup, Foxtrot