No Breaks

AO: The Wreck

When: 10/07/2022

QIC: aflac

PAX (8): Blue, Catheter, Cliff - Chris Noto, corky, Moonshine, Raider, Rooney- timlonergan


The shift in temperatures prompted Q to think about a shift in BD styles, opting for more strength conditioning over cardio.  A good seasonal change.


Backwards mosey up the main road to the speedbump, then forward mosey until reaching the large parking lot for the following warm-ups:

  • Abe Vigodas
  • Hillbillys
  • Slow Merkins
  • Weed Pickers

The Thang:

Q directed all PAX towards the playground and instructed them to select a partner and one coupon upon arrival.  Instructions for a modified half-murph (5 rounds) with zero breaks, as follows:

  • Partner 1 would perform 10 pull-ups while Partner 2 performed thrusters w/coupon.
  • Partner 1 would perform 20 Merkins while Partner 2 performed curls w/coupon.
  • Partner 1 would perform 30 Squats while Partner 2 performed skull-crushers and overhead press (alternating reps of 10).
  • Switch roles and repeat all of the above for 5 total rounds.

Next up, a round of Morning Call, with roll-your-own pull-ups (PAX were free to do as few or many pull-ups as they wanted).

With the upper body thoroughly beaten, enough time remaining for a round of Jack Webbs w/rotating coupon.

  • 1 Merkin, 4 overhead press w/coupon.
  • Rotate coupon clockwise.
  • 2 Merkins, 8 overhead press w/coupon
  • Repeato until 10/40 completed with coupons rotated after each round.



  • TAPs for those recovering from the hurricane in FL.

AFLAC out.

Leave a Comment