Date: 2025-03-13
AO: ao-the-bluff
Q: Wax On
PAX: Spike, Squash (Donn Hines), Dovetail
FNGs: None
COUNT: 4
F3 Workout: “Planetary Beatdown”
Time: 45 min
Equipment: Cinder blocks
Format: Warm-up, The Thang (Main Workout), and Cool-down
AOQ Theme: Planets – Each exercise represents a planet’s characteristics (size, gravity, or mythology). Warm-Up (10 min) – “Planetary Orbits”
(No cinder block yet, gets the PAX moving and warm)
• Mercury Shuffle – High knees in place (1 min)
• Venus Squats – Air squats (15 reps)
• Earth Arm Circles – Forward & backward arm circles (30 sec each) • Mars Lunges – Alternating lunges (10 each leg)
• Jupiter Side Straddle Hops – SSH (30 reps)
• Saturn Shoulder Taps – Plank position, tap shoulders (20 reps) • Uranus Windmills – Standing toe touches, alternating (15 reps) • Neptune Burpees – 5 reps
The Thang (30 min) – “Planetary Strength & Endurance”
(Divided into 3 Circuits, each ~10 min, with a planetary theme)
🚀 Circuit 1: “Inner Planets Strength” (Mercury – Mars)
1. Mercury Quick Feet – Rapid toe taps on the cinder block (45 sec)
2. Venus Squat Press – Deep goblet squat holding block, then press overhead (15 reps) 3. Earth Deadlifts – Block deadlifts (15 reps)
4. Mars Explosive Lunges – Holding block, jump lunges (10 each leg)
🔥 Afterburner: “Asteroid Belt” – PAX plank while passing the cinder block down the line (2 rounds)
Rest 1 min, then move to Circuit 2
Circuit 2: “Gas Giants Power” (Jupiter – Neptune)
1. Jupiter Block Swings – Kettlebell-style swings with block (20 reps)
2. Saturn Ring Presses – Holding block, press in a circular motion (10 clockwise, 10 counter) 3. Uranus Block Rows – Bent-over rows with block (15 reps)
4. Neptune Man Makers – Push-up on the block, row each arm, then jump up (10 reps)
🔥 Galactic Shuttle Run: Sprint to a cone (~50 yards), do 5 burpees, sprint back, repeat 3x Rest 1 min, then move to Circuit 3
🌑 Circuit 3: “Outer Limits Core & Endurance” (Pluto & Beyond) 1. Pluto Block Sit-ups – Hold block, sit-up, press overhead (15 reps) 2. Black Hole Block Twists – Russian twists with block (20 reps) 3. Solar Flare V-Ups – V-ups with block held overhead (15 reps) 4. Galactic Crawl – Bear crawl with block drag (30 sec)
🔥 Final Challenge: “Escape Velocity”
• PAX lines up, passing the cinder block down the line (while planking). Last man sprints to front. • Continue for 2 full rounds.
Cool-Down (5 min) – “Planetary Reset”
• Deep Space Stretch – Forward fold, arms hanging
• Orbiting Hip Openers – Butterfly stretch
• Lunar Lunge Stretch – Deep lunge, hold 30 sec each leg
• Cosmic Breathing – Deep breaths in through the nose, out through the mouth
COT (Circle of Trust) Thought
“Like the planets, we all have a role to play in the universe. Whether you’re small like Mercury or massive like Jupiter, your impact matters. Stay in orbit, keep pushing, and help others find their gravitational pull in life.”
Tags: ao-the-bluff, Spike, Squash (Donn Hines), Dovetail