Date: 2026-02-21
AO: ao-eagles-nest
Q: Wax On
PAX: Squash, Dovetail, Blip, Strat, Buckshot, Foxtrot
FNGs: None
COUNT: 7
WARMUP:
Good Mornings
SSH
Imperial Walkers
Toy Soldiers
Arm Circles
Squat to OH Reach
5 OYO Burpees

THE THANG:
MOT: Over Unders to the pavilion
20 Step Ups
25 Irkins
20 Dips
3 Rounds

MOT: Side to Side pass to baseball bleachers
10 Staggered Merkins
20 Explosive Squats from seated position
25 Calf Raises
3 Rounds

MOT: Plank ball pass to the hill
Bear crawl up hill
10 IC Mountain Climbers
Lunge walk down hill
20 LBC
3 Rounds

MOT: just walk to playground
15 Rows (or 5 pull ups)
15 Hanging knee raises
20 Jump Squats
3 Rounds

MOT: Basketball chest pass to pony wall by splash pad
10 Bulgarian Split Squat each side
10 Jumping Split Squat each side
10 Dealers Choice Merkins
2 Round (ran out of time)

MOT: slow walk to flag for COT

MARY: Included in workout
ANNOUNCEMENTS: EH everybody that should have been here today but wasn’t. Lots of missing faces in the cold this AM. Next weeks workout will be better with more people, so go harass the sleepers. Sign up to Q. COT: Happened

Tags: ao-eagles-nest, Squash, Dovetail, Blip, Strat, Buckshot, Foxtrot