Date: 2026-10-17
AO: Eagle’s Nest
Q: Squash ,
PAX: Slice, Blender, Screech, Blip, Strat, Buckshot, Wax On, Wheelie, Squash FNGs: None
COUNT: 9
WARMUP: Good mornings, seal/overhead claps, arm circles, flapjacks, Abe Vigodas THE THANG:
Based on IronPax 2023 Week 4, but kinder and gentler (hence aluminum rather than iron). 5 minute timer – Pause wherever you are and 2 Kraken Burpees Main event: 3 rounds that went like this:
Murder bunny to 5 yd line, do 5 of an exercise.
MOT back to 0-line, 5 of 0-line exercise
Mosey back to 5 yd line
Murder bunny to 10 yd line, do 10 of an exercise.
MOT back to 0-line, 5 of 0-line exercise
Mosey back to 10 yd line
Murder bunny to 15 yd line, do 15 of an exercise.
MOT back to zero line, 5 of 0-line exercise
Mosey back to 15 yd line
Murder bunny to 10 yd line, do 10 of an exercise.
MOT back to zero line, 5 of 0-line exercise
Mosey back to 10 yd line
Murder bunny to 5 yd line, do 5 of an exercise.
MOT back to zero line, 5 of 0-line exercise
Mosey back to 5 yd line
Murder bunny to 0-line
Whew! End of the round.

Round 1 Yard-line exercise was Thrusters
Round 1 0-line exercise was Merkins
Round 1 MOT was Bear Crawl or Crab Walk

Round 2 Yard-line exercise was Box Cutters
Round 2 0-line exercise was Carolina Dry Docks
Round 2 MOT was Duck Walk

Round 3 Yard-line exercise was SSH (2 is 1) or Jump Squats (1 is 1) Round 3 0-line exercise was Carolina Dry Docks or Merkins
Round 3 MOT was Broad Jump
MARY:
Guantanamo
‘Merican Hammers
Big Boy situps
Plank
COT:
Cienega homecoming (wisdom & safety for kids)
Vizinni’s nephew (football knee injury)
Peanuts (safe travel back home, his mom’s chemo)

Tags: Eagle’s Nest, Slice, Blender, Screech, Blip, Strat, Buckshot, Wax On, Wheelie, Squash