Date: 2025-06-26
AO: ao-the-bluff
Q: Wax On
PAX: Dovetail, Waterboy, Little Red, Squash (Donn Hines), Kata (Jay), Sandtrap FNGs: None
COUNT: 7
Warm Ups
Started with some oyo arm stretches including michael phelps and okinawan drums to get the blood flowing a bit, then moved into a few minutes of Plyometrics for warm up.

10 Pony wall squats
10 Pony wall explosive jump squats
10 Pony wall lunges
10 Pony wall explosive lunges
10 Pony wall Irkins
10 Pony wall explosive Irkins

The Thang
Discussed the benefits of power walking on our way to the hill, since it’s a June workout and Audit mandated all June workouts include the eponymous Bluff.

Waterboy shuffled the workout deck, so the rest of the workout is entirely his fault.

The workout was simple: pull a card from the F3 Workout Deck, perform the exercise, take five steps up the hill, and repeat. The only caveat was, you had to orient yourself on the hill in whatever direction made the exercise more challenging, which was usually head down the hill. These were the cards pulled today.

12 WWII Situps
20 IC Butt Kickers
100 Side Straddle Hops
25 Monkey Humpers
18 Squat Thrusts which we interpreted as a no-merkin burpee
30 Oblique Crunch (penguin)
16 Wide-Arm Merkins
100 Calf Raises
20 Irkins
19 Ranger Merkins
12 Hand Clap (or explosive) Merkins
50 Freddie Mercury’s
18 Backward Lunges
15 Hand Release Merkins
25 Diamond Merkins
12 Bulgarian Split Squat
14 Alternating Side Squat
50 Squats
100 Flutter Kicks
25 Smurf Jacks
14 Carolina Dry Dock
20 Rosalitas
25 2is1 Shoulder Taps
100 American Hammers

Power walk back to the flag for some COT. Thanks to Little Red for bringing the music with us up and down the hill.

Tags: ao-the-bluff, Dovetail, Waterboy, Little Red, Squash (Donn Hines), Kata (Jay), Sandtrap