Date: 2025-08-23
AO: ao-eagles-nest
Q: Wax On
PAX: Wheelie, Wreck-it Ralph, Dovetail, Little Red, Squash, Strat, Grant Franzen, Buckshot, Foxtrot, Papa John FNGs: 1 Papa John
COUNT: 11

Since August 23, 1305 marks his execution, we’ll honor his life with a mix of grit, courage, and Scottish flair.

“Freedom Beatdown: Wallace’s Last Stand”
(60 min Full-Body, Cinder Block Focused)

Warm-O-Rama (8 min) –
“Rally the Clans”
• SSH x 23 IC (for Aug. 23rd)
• Arm circles, forward/backward (Scottish broadsword swings) • Block overhead presses x 13 IC (for 1305)
• Hillbilly walkers x 20 IC (because Highlanders never marched normal)


Cue line: “The clans gathered from the highlands, farmers and fighters alike. They weren’t professionals, but they showed up. And showing up is half the fight.”

The Thang (42 min total)
Round 1 – The Sword Arm (Arms & Shoulders, 12 min)
Focus: Wallace’s weapon was strength in his arm and courage in his heart. • Cinder block curls x 20
• Overhead presses x 20
• Block swings (like sword strikes) x 20
• Merkins on block x 20

Repeat 3 rounds
“A sword is only as strong as the arm that swings it. Build the arm, build the courage.”

Round 2 – Stand on Your Own (Legs, 12 min)
Focus: Stirling Bridge, Wallace’s famous victory — standing ground with limited numbers. • Right-leg step-ups with block x 15
• Left-leg step-ups with block x 15
• Goblet squats x 20
• Walking lunges (block overhead) 20 yards


Repeat 3 rounds
“At Stirling, the Scots held with fewer men, but stronger resolve. Strength doesn’t come from numbers, but from resolve.”

Round 3 – The Torture (Core & Endurance, 12 min)
Focus: Wallace was captured and executed with brutal torture — we honor his suffering with controlled pain. • Block sit-ups x 20
• Side planks (30 sec each side)
• Block pass-throughs (lie down, pass block overhead to feet, back) x 15 • Block flutter kicks x 20 IC


Repeat 3 rounds
“They could torture his body, but they could never conquer his spirit.”

Round 4 – Freedom Run (Full Body, 6 min)

Pax holds plank while passing a ball down the line. Once you’ve passed the ball, get up and run to the beginning of the line and hold plank.

“Run not for escape, but for freedom. A man with freedom in his heart will always outlast the man with chains.

 Circle of Trust –
Words of Wisdom
“Wallace died on this day in 1305, but his death was not defeat. He showed us that courage in the face of pain inspires men for centuries. We too face struggles—at work, at home, in our own hearts. We may not be called to battle on a field, but we are called to fight for our families, our brothers, and our own souls. Let us leave today remembering: they can take our comfort, they can take our ease, but they can never take our FREEDOM.”

Tags: ao-eagles-nest, Wheelie, Wreck-it Ralph, Dovetail, Little Red, Squash, Strat, Grant Franzen, Buckshot, Foxtrot, Papa John