Date: 2025-11-20
AO: ao-the-bluff
Q: Wheelie , SMALL FRY
PAX: Wax On, Audit, Squash
FNGs: None
COUNT: 5
WARMUP:
Good mornings, arm circles, side straddle hops

THE THANG:
All performed with ruck/weighted vest
Pax 1 is timer:
Shuffle the court, 5 squats and return. Shuffle again 4 squats and return. Shuffle again 3… down to 1. Pax 2 AMRAP squats.
Trade.

Do it again:
Pax1 lunge, pax 2 overhead press
Trade

1 SSH, 2 bent over rows
Trade

1 Apollo ono, 2 vertical row
Trade

1 calf raises, 2 merkins
Trade

Mosey to stop sign

Return and repeat but swap the timer exercises.

ANNOUNCEMENTS:
Wax On Eagle’s Nest wins the fundraiser challenge!

COT:
Audit Neighbors, cancer
Squash test results

Tags: ao-the-bluff, Wax On, Audit, Squash