Date: 2025-11-01
AO: ao-eagles-nest
Q: Wax On
PAX: tin man, Blender, Wreck-it Ralph, Little Red, SMALL FRY, Strat, Wheelie, Buckshot, Waterboy, Audit, Dovetail, Slice, Gizmo, Power Bait, Fix It Felix FNGs: None
COUNT: 16
WARMUP:
Good mornings, seal claps, oh claps, copperhead squats, and 30 seconds of oyo stretches for whatever felt tight.

THE THANG:
Brief intro to the Salute In Motion workout designed to honor fallen EOD Warriors. The workout was modified to use F3 moves since we don’t have CrossFit equipment. Everybody grabbed a partner and we got after it. The workout moves were shared between partners in a you-then-me-then-you-then-me pattern.

Round 1
66 Cindy Squats
66 Kettlebell Swings
16 Burpees
30 Second Plank
400m Run

Round 2
66 Thrusters
66 Chest Press
16 Burpees
30 Second Plank
400m Run

Round 3
66 Curls for the Girls
66 Squat Jumps
16 Burpees
30 Second Plank
400m Run

Round 4
66 Merkins
66 Ruh Rows
16 Burpees
30 Second Plank
400m Run

Round 5
66 Skull Crushers
66 In Cadence Primate Squats
16 Burpees
30 Second Plank
400m Run

YHC may have forgotten about the plank for a few rounds, but we picked it up back in round 4 and did a 90 second plank.

MARY:
Waterboy was asking if there was going to be any abs in this workout, so we finished with a 3 min flutter kick to failure. If you stop flutter kicking, flip over, do 5 merkins, then back to flutter kicks until you fail again. Dovetail proved his worthiness as our Nantan by completing all 3 minutes with just flutter kicks and no failures.

ANNOUNCEMENTS:
2nd F lunch next week at Street Tacos on Houghton
Krampus is coming. Price remains half off through the end of November. (It’s Free)
Donations for the EOD workout will be accepted through the end of November, so if you find $10 under a sofa cushion or in your car’s drink holder and feel like you should put it to good use, hit the donate link. Remember, highest donating AO gets a flag accessory they get to keep and display.

Remember gentlemen, the good Lord almighty called us to be men of action in our families and our communities. Sometimes that looks like going toward the chaos and danger, so that others can go toward safety, sometimes that looks like doing the dishes so your tired wife can have some downtime.

“If you want to change the world, start by making your bed.” -Admiral McRaven

Greatness starts with discipline. Get after it this week men.

COT: Happened.

Tags: ao-eagles-nest, tin man, Blender, Wreck-it Ralph, Little Red, SMALL FRY, Strat, Wheelie, Buckshot, Waterboy, Audit, Dovetail, Slice, Gizmo, Power Bait, Fix It Felix