AO: The Wreck

When: 2024-04-03

QIC: aflac

PAX (10): Backside, Blue, Chowdah, Donor, Moonshine, Mountain Mama, Sell-out, Squeegee, Bobber


School vacation week in Roz, so expectations were low for turnout, yet 10 PAX opted to show up for some classic rock and posterior chain work.


Mosey backwards up the main road to allow late arrivers to catch up.  Gather all PAX at the main parking lot by the athletic fields for the following warm-ups:
  • Hillbillys
  • Abe Vigodas
  • Low Plank-Jacks

The Thang:

To get things moving, Q directed all PAX to partner up and gather at the corner of the football field for some catch-me-if-you-can, Bears & Crabs style.  Parter A crab-walks while Partner B performs 5 big-boy sit-ups, then bear-crawls to catch Partner A.  Switch roles until completing a full lap to the 50yd line and back to the start.  A few rounds of Mary for the six. Next up, Q led PAX toward the end of the parking lot and directed them to select a coupon.  Instructions were given as follows:
  • Do 5 Kettlebell swings.
  • Perform "Walking RDL" across 2 parking spots (take a step, touch coupon to the toes).
  • Repeat the above pattern until reaching the first light.
These were so much fun, Q directed all PAX to run it back while rotating coupons/positions to spread the wealth – this elicited a fair amount of mumblechatter. Next up, circle up for a round of Jack Webbs, posterior-chain style:
  • Perform 1 Kettlebell swing, then 4 Rows.
  • Rotate coupon to the right.
  • Perform 2 Kettlebell swings, then 8 Rows.
  • Rinse/repeat until 10/40.
With T-10 on the clock, Q led PAX to the playground to polish off the posterior chain with the following:
  • Partner A does 10 Pull-Ups while Partner B performs "Supercrows" (Superman & Scarecrow combo – Q's newfound favorite Mary exercise).
  • Rinse/repeat for 3 rounds before heading back to the flag.
A few rounds of Mary before time was called.


  • Convergence coming up in May.
AFLAC out.

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