Date: 2026-07-30
AO: The Bluff
Q: Audit ,
PAX: Wheelie, Wreck-it Ralph, Wagon Wheel, Dovetail, Vizinni, Peanuts, Fly-boy, Audit, Squash, Wax On FNGs: None
COUNT: 10
WARMUP:
Mosey to stop sign
Good mornings / Abe Vigodas / Bolt 45s / SSH (until a car caused us to stop) / Merkin 24s (similar to Bolt 45s but with merkins / Mosey to the hill

THE THANG:
Thang 1: Team Ascension
5 members per team do 25 reps of a given exercise together. 1 member then runs to designated spot on the hill and back while others are planking before moving to next exercise. 4 exercises in total with 25 reps each.
Exercises: Mike Tyson Merkins / Squat raises (Squat to calf raise) / Merkins / Pulse Squats

Thang 2: AMRAP Hill Runs – 10 Min.
Choice between 11s and AMRAP and Q chose a simple AMRAP this morning to ensure we had plenty of runs up and down the hill. Bottom of hill 10 Carolina Drydocks / Top of hill 10 Imperial Walkers (2is1).
MOT is a straight run up or back pedal – Pax varied these runs to increase their gains!

MARY:
Mosey back to stop sign
LBCs in cadence
Flutter kicks

ANNOUNCEMENTS & COT: Completed

Notes from today:
– Anytime we get to climb the hill Q is happy. It adds so much extra to any workout, thanks for the company men!
– I believe we scared some people on the roads this morning considering how quickly they came around the corner and zoomed up the hill…… Fly-boy, Wheelie, and Audit almost got a head shorter from one car.
– Pretty sure Wax On asked a home owner for use of his horse to ascend the hill. I’m choosing to believe that’s what I heard. – Turns out holding plank after 25 merkins isn’t that enjoyable. Who knew.

Tags: The Bluff, Wheelie, Wreck-it Ralph, Wagon Wheel, Dovetail, Vizinni, Peanuts, Fly-boy, Audit, Squash, Wax On