Ten Framed

AO: The Wreck

When: 08/11/2023

QIC: Gutterball

PAX (11): aflac, corky, Matt Shields-Norm, Meltdown, Mountain Mama, Raider, Rooney- timlonergan, Sic’em, Mango, Caboose


In keeping with Aflac’s higher intensity workout from Wednesday, I brought a 1-2 punch of lifting movements and running for a rigorous beat down.


Circled-up and completed the following exercises:

  • Toy Soldiers
  • SSHs
  • Weed-Pickers

Migrated to our workout location by having PAX partner up for a bear crawl, cinder farmer carry, burpee mosey:

  • Partner 1 – Bear Crawl
  • Partner 2 – 3 burpees then farmer carry cinders and then swap with Partner 1 and repeat

The Thang:

Q introduced PAX to the Ten Frame whiteboard and Bowling Pin sPin wheel. PAX members took turns spinning the pin to build out 10 frames of a “bowling” workout. Outcomes for each spin included:


  • KB Swings x 20
  • Plank Jacks x 20
  • V-Ups x 20


  • Thrusters x 20
  • Curls x 20
  • Shoulder Taps x 20


  • Stone Mountains x 20
  • Squats x 20
  • Leg lifts x 20


  • Mercans x 20
  • Shoulder shrugs x 20
  • J-Lo’s x 30


  • Pull-ups x 10
  • Romanian Dead Lifts x 20
  • Burpees x 10

Double Foul

  • Rows x 20
  • Calf Raises x 20
  • BBs x 20

Double Gutterball

  • Skull Crushers x 20
  • Burpees x 20
  • American Hammers x 50

The Ten Frames the PAX Bowled: 

  1. Double Foul
  2. Open
  3. Gutterball
  4. Gutterball
  5. Spare
  6. Strike
  7. Foul
  8. Double Foul
  9. Gutterball
  10. Foul

Overachievers who finished early took on the Double Gutterball workout.

To spice things up and keep the heart rate elevated in-between frames PAX members ran up a ramp and back.

A few PAX made it through all ten frames before T-5 was left on the clock. PAX were directed back to the flag where PAX completed American Hammers until the six was in.


  • Prayers for a family in the community that is grieving the sudden loss of a 10 year old child.
  • Grateful for the ability to workout this morning and a reminder to be kind to one another this weekend and to stay safe.

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