Date: 2026-08-22
AO: Eagle’s Nest
Q: Wax On ,
PAX: Wheelie, Audit, Wreck-it Ralph, Slice, Wax On, Vizinni, Splitshot, LIL RED, Peanuts, Squash, SMALL FRY, Buckshot, Yaris, Strat FNGs: None
COUNT: 14
WARMUP:
Imperial walkers, arm circles, okinawan drums, and hip sevens. THE THANG:
One move is the timer, everybody does their station workout until timer returns to his spot, then we rotate. Stations:
Abyss Merkins (or Juggernauts, thanks Spike)
40# Sandbag over the shoulder toss
20# Med ball pass to partner
35#kb swings
35# dumbell snatch
Agility toss (partner calls color mid air. Miss the catch, do air squats) Sand ball extension hold
Deck of Death (do what the card says)
60# Sandbag pull through then merkin
20# Small Med ball slam
14# Med Ball Sit ups – toss ball to partner each round

Timer move:
Walk around the circle with the pvc pipe extended overhead and a 20# dumbbell suspended from one side with a rubber band. Try to keep it stable. Every step should send it bouncing around, causing your core stabilizers in your spinal cord to compensate.

Completed 2 full rounds of this workout. Round 2 had some squat/lunge modifications to save us from complete shoulder burnout.

MARY: Inculded in workout
ANNOUNCEMENTS: Poll for a cookout day in 1stf

COT:Happened.

Tags: Eagle’s Nest, Wheelie, Audit, Wreck-it Ralph, Slice, Wax On, Vizinni, Splitshot, LIL RED, Peanuts, Squash, SMALL FRY, Buckshot, Yaris, Strat