Date: 2025-06-19
AO: ao-the-bluff
Q: Audit , Sandtrap
PAX: Wax On, Dovetail, Capsized, Squash (Donn Hines), Wheelie, Waterboy, Yaris, Flyboy (Down range from Illinois) FNGs: None
COUNT: 10
Co-Q from Sandtrap and Audit. I highly encourage these as they are so fun. Even if you have Q’d a lot, breaking up like this is a fun way to keep things moving!

Sandtrap led the disclaimer and the pax successfully named the core tenets so no penalty burpees we completed.

WARMUP:
Good mornings
Abe Vigodas
Mosey to stop sign
5-1 motivators
Copperhead squats
Copperhead merkins

THE THANG:
Thang 1: Get up the hill with Burpees
4 stops along our way as we traverse up the Bluff and at each stop perform 5 burpees of different styles. 1: Regular burpee
2: Double pump burpee
3: Navy seal burpee
4: Regular burpee and then finish with a run the remaining way up the hill

Thang 2: Murphadora
Grab a partner for a Murph partner workout.
P1 works while P2 runs the loop (tenth of a mile) and then switch for cumulative quantities

Exercises: Pull Ups (100) / Derkins (200) / Squats (200) – The goal was 300 but time had us drop to 200.

BD Notes:
Two dogs graced the murphadora this morning for a few minutes and immediately had issues with Capsized as they followed him barking. Was it the beard? Was it the weight vest?

If you are doing partner workouts for squats choose wisely with Wax On or Waterboy. They finished their 200 without breaking a sweat, impressive!

Squash (Donn Hines) felt the work and heat this morning as his tongue was hanging to the ground by the end of the morning. Thankfully the pax successfully avoided during our ball of man COT.

@Flyboy (down range from Illinois – great to have you!) mentioned that the sun felt hotter at the top of the hill because it was more direct on us. They raise them so well in the STL!

MARY:
Successfully avoided again! er…..We ran out of time.
ANNOUNCEMENTS:
Lunch in 2 weeks – potential for multiple locations
Sign up to Q or Co-Q!
COT:
Work related troubles across the board.
Camp for high school – prayers for students and leaders

We showed up because we are able to work hard today in order to stay able longer!

Tags: ao-the-bluff, Wax On, Dovetail, Capsized, Squash (Donn Hines), Wheelie, Waterboy, Yaris, Flyboy (Down range from Illinois)