Date: 2026-10-01
AO: The Bluff
Q: Wheelie ,
PAX: Dovetail, Wax On, Audit, SMALL FRY, Wheelie
FNGs: None
COUNT: 5
WARMUP:
Warmup
Good Mornings
Imperial Walkers
SSH — normal → faster
Alternating Reverse Lunges

THE THANG:
Mosey to stop sign
1. Plank Shoulder Taps IC
2 × 30 sec, 15 sec rest
2. Mountain Climbers IC
2 × 45 sec, 15 sec rest
3. Dead Bug, 10 IC
4. Superman, 15 IC pause at the top for 2 and 3.
5. Bird Dog, 10 IC, pause at top for 2 and 3.
6. Hollow-Body Hold, 30 sec

Mosey to guard rail
Pair up.
1. Bear Crawl + Plank
A: 30 count Bear crawl up hill
B: Plank, then bear crawl to catch up

2. Hill Sprint + Superman
A: 30 count run up the hill
B: Superman, then run to catch up

3. Reverse Lunge + Hill Charge
A: 10 count sprint. 10 mountain climbers IC at top. Backwards run. B: Alternating reverse lunges.

All return together
Drop for a burpee whenever anybody feels like it.

30s each in succession
1. Bicycle Crunches
2. Plank Knee-to-Elbow
3. Reverse Crunches
4. Side Plank — Right
5. Side Plank — Left
6. Superman Hold
7. Plank

25 glute bridge
10 single leg glute bridge
XYT superman
Plank

MARY: 45min of Mary, so yeah
ANNOUNCEMENTS:
2nd F lunch tomorrow. Watch for announcement
COT:
Bryson
Richard

Tags: The Bluff, Dovetail, Wax On, Audit, SMALL FRY, Wheelie