AO: Slab

When: 06/20/2023


Number of Pax: 9

Pax Names: Copper, Edibles, Eggplant, Fritz, Kragle, Melon, Plus 8, Spider,

Number of FNGS: 0

FNG Names:

QIC: Edibles

Joined in the Gloom today by 2.0 Ketchup (not in slack)

Today was Q two of three for my 2-year anniversary week celebration.

We got started with a Mosey down to the lower cul-de-sac for part one of the WOR. The PAX completed SSH and Weedpickers.

We then moseyed up to the other cul-de-sac for Copperhead Squats, Copperhead Merkins, Imperial Walkers, Mummy Kicks, Sun Gods, and Michael Phelps.

Next, we moseyed up to the main intersection for the start of the Thang.

  1. The Longest Mile

This was completed together as a group versus leaving the six behind and gazelles running way out in front.

10 Burpees

100m run

10 Squats in cadence

100m run

10 Merkins in cadence

100m run

10 BBS in cadence

100m run

Repeato for a total of 4 rounds


Somewhere along the way someone started messing with the cadence count, YHC fully relied upon hearing the count to track the reps. But this led to some good mumble chatter.

  1. Alligator Merkin

We started this about 5 yards away from the playground. PAX would complete 1 Alligator Merkin followed by a Jump Squat and then repeat until getting to the playground where each PAX would complete 5 pull-ups. Plank on the six.


  1. Bear Crawls & broad jump

We then moved to the straight sidewalk in front of the club house for some Bear Crawls & Broad Jumps.

PAX was divided into two line, the next PAX could not start until the PAX before them completed 1 round of 3 step Bear Crawls and 1 Broad Jump. Repeated this 2 times.


  1. Mary

To finish out the last three minutes, we headed back to the flag for Mary.

Copper led American Hammer

Plus Eight led Crunchy Frogs

Eggplant added 10 LBCs

Spider led Boxcutters

Ended with a 45 second Plank




Q credits – 3 things the Q did good on and 3 things the Q needs to improve on


Prayer Requests

Coffeeteria – brought to you by Eggplant in place of Boondock + Copper’s signature hot chocolate for the 2.0s


Naked Man Moleskine

Need to work on my BBS & cadence.

Need to work on my cadence for Merkins & consider slower PAX.

Need to be more alert as to where the six is, this got away from me a few times.

The PAX appreciated a more Pearls on a String style working where movement kept going.

PAX appreciated sticking together as a group to complete the prescribed workout.

Knowing what I know now, This could have easily been turned into a mile and a half, but that may have pushed it way too close to stopex.

I pulled the bear crawls + broad jump out of my you know what. I did not feel that 7 minutes of Mary would have pushed the PAX as much. I need to add that I should have come with a bigger plan to fill the time versus figuring out on the fly that something else was needed.

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