Date: 2025-11-06
AO: ao-the-bluff
Q: Audit
PAX: Wax On, Squash, Wheelie, Dovetail, Waterboy, Bambi, SMALL FRY FNGs: None
COUNT: 8
F3 Core Principles shared and a reminder that the Q is not a fitness professional and thus everything should be a suggestion. Push but please do not hurt.

WARMUP:
Good mornings
Abe Vigodas
Tie Fighters
Bolt 45s
Copperhead Merkins
6-1 Motivators

THE THANG:
Feeding off of our BD from last week we continued the push to persevere. Thang 1: Pax takes their coupons and spreads out around the bball court.
Defensive slide squats w/ cindy on your back (since you Krampus folk like carrying heavy loads for long distances) into the middle and perform 10 merkins. DSlide squat back out to the position to the right of you and perform 10 cindy squats.
8 rounds were completed as there were 8 of us (more to come on this point later…..).

Mosey to stop sign and back

Thang 2: Same starting positions on the bball court w/ cindy. Rifle carry into middle to perform 10 shoulder presses.
Rifle carry back to the station to the R of you and perform 8 carolina drydocks. Love them shoulders!

Mosey to stop sign and back

8 Burpees to remind ourselves that we worked legs, chest, and shoulders today.

MARY:
American Hammers
Holy Hip Flexors Batman – narrow and wide
BBSU
ANNOUNCEMENTS: Lunch at Taco Shop this Friday
COT: Performed

Notes from today:
: Q had planned for 5 rotations of the exercises as there were 5 HCs when he checked this morning. That increased to 8 to no ones pleasure but we had to get back to where we started……. HC!
: A good way to kill mumble chatter is to perform motivators and then get right into cindy squat walks. If you like the chatter maybe don’t lead with this
: Who ever fixed the fence at ao-the-bluff did a good job as it held up to our collective force this morning!

Attack the day Tucson!

Tags: ao-the-bluff, Wax On, Squash, Wheelie, Dovetail, Waterboy, Bambi, SMALL FRY