Fall is Here

AO: The Wreck

When: 2023-10-09

QIC: aflac

PAX (10): Bear, Blue, Cliff - Chris Noto, Gutterball, Moonshine, rip, Sell-out, Tubbs, Yankee


With kids off for Columbus Day and temps in the low 40's, QIC didn't have high expectations for turnout on a chilly Monday morning.  Nonetheless, 10 PAX decided that it was a good day to get a little bit stronger.


Slow mosey up the main road to the first parking lot for the following warm-ups:
  • Slow Squats
  • Abe Vigodas
  • Hillbillys
  • Shoulder Taps

The Thang:

Q led PAX toward the playground and instructed all to fetch a lifting coupon and meet at the bottom of the hill.  Instructions were given as follows:
  • Perform 5 Thrusters with coupon at bottom of grass hill.
  • Walk backwards up grass hill with coupon.
  • Perform 10 Kettlebell Swings with coupon at top of grass hill.
  • Leave coupon and run backwards up the paved hill towards the gymnastics building.
  • Perform 7 Burpees at top of paved hill.
  • Jog back down paved hill towards coupons, then perform 10 Kettlebell Swings.
  • Carry coupon to the bottom of grass hill.
Rinse/repeat the above 5 or 6 times until Q makes the call.  DIY Mary for the six. Next up, return coupons and head to the playground.  Partner up for the following:
  • Parter A performs 20 shrugs while Partner B dead hangs on the jungle gym apparatus.
  • Switch roles & repeat 3 times while increasing to 30 shrugs.
  • Partner A performs 10 Incline Mercans & 10 Decline Mercans while Partner B dead hangs on the jungle gym apparatus.
  • Switch roles and repeat 3 times.
With 7 minutes left, QIC called for some quick rounds of the following:
  • 20 Tibialis Raises
  • 20 Dips
  • 20 Calf Raises
After 3 rounds, head back to the flag for a couple of rounds of Mary.


  • Prayers for peace and healing in the Middle East.
  • Prayers for PAX that are struggling with difficult circumstances.

Naked-Man Moleskin:

Some of the world's deadliest atrocities are fought over deep-rooted differences in religion.  It's up to our generation to stop reducing people to their religious beliefs and immutable properties and to start treating each other as human beings first and foremost. AFLAC out.

Leave a Comment