Date: 2025-04-03
AO: ao-the-bluff
Q: Audit
PAX: Wax On, Squash (Donn Hines), Dovetail, Wheelie
FNGs: None
COUNT: 5
Disclaimer: I am not a professional, please modify and take my suggestions as just that. Push yourself but do not hurt yourself.

Per the Mickey Mouse WOD: Mickey epitomizes resilience and the ability to do simple things well. We did simple things, over and over again, in order to ensure we could do them well.

Warmup:
Abe Vigotas
Willie Mays Hays
Goofballs
Merkin into side plank
5 min – run to stop sign, 25 merkins, run back and AMRAP toilet squats for remainder of 5 minutes. Wee bit of mumblechatter about best way to perform. Some stumbling happened from yours truly and I am pretty sure Wax On no repped us again.

The Thang:
Goofys herculean strength – all he wants is to overhead press so we did what we could to help.
Pax split into 5 spots on the bball court. Overhead cindy carry to middle and then overhead lunge walk to station on your right. Keep going until we get back to our starting locations.
Station exercises each having 5 reps: 1) OH Squats 2) OH Press 3) OH Squats 4) OH Press 5) OH Squats & Press – Pax was not upset that we didn’t have a bigger group with more stations this morning….

Mickey Mouse Ladder:
Ladder workout where we go up and down the ladder in each round with a cardio recovery in between.

Exercises: Squat / Merkins / Bonnie Blairs (BB) / Dips
Cardio Recovery: Mt Climbers going up ladder and SSH coming down Ladder rounds:
Round 1:
Squats 15 / Merkins 3 / BB 15 / Dips 3 / MT Climbers 10 IC
Squats 3 / Merkins 15 / BB 3 / Dips 15 / SSH 10 IC

Round 2:
Squats 12 / Merkins 6 / BB 12 / Dips 6 / MT Climbers 10 IC
Squats 6 / Merkins 12 / BB 6 / Dips 12 / SSH 10 IC

Rounds 3-5 keep the same progression until round 1 is completely flipped. 5 rounds in total, 90 reps per exercise completed.

Announcements:
2nd F lunch tomorrow @11 @Rudys.
Polar Plunge April 12th – HC if attending
Manpower requested at Vail Christian Church this Saturday directly following BD if available. Set up for womens event – tables, chairs, etc.. It’s April – try to make it to each AO this month if able!

Tags: ao-the-bluff, Wax On, Squash (Donn Hines), Dovetail, Wheelie