AO: WarTowne

When: 04/23/2022


Number of Pax: 6

Pax Names: Camper van, Farm Country, Flipper, Mall Cop, Saluki, Sugar,

Number of FNGS: 0

FNG Names:

QIC: Mall Cop

I planned some anaerobic exercises so that my watch can get off my case about only doing aerobic work…. so here it was.

Mosey to the amphitheater to collect coupons and warm up. standard practice here.


6 Sets//3 Exercises per set//15 Reps per exercise//3 Rounds per Set

Set 1

  • Merkin
  • Squat
  • Sprint – 15 seconds up hill

Set 2

  • Squat
  • Bench w/ coupon
  • Side Straddle Hop

Set 3

  • Sprint – 15 seconds up hill
  • Plank – 30 seconds
  • Burpees
  • Curls

Set 4

  • Pain Fondas – similar to a Jane Fonda but way worse. top foot is elevated on a step or block and your bottom comes to meet the top leg
  • Toe Touch Merkin – merkin then bring left foot to right hand and switch
  • Bulgarian Split Squats

Set 5

  • Sprint – 15 seconds up hill
  • Squat Jumps
  • Butterfly Situps

Indian Run to flag

Set 6

  • Merkin Plank Jacks
  • Sprint – 15 seconds up hill
  • High Knee Jump Squats


  • Burpees
  • American Hammers
  • Merkins
  • Hold 6″

Overall this beatdown sucked. The uphill sprints were by far the worst part.

COT closed with Saluki being 6 man and absolutely raging about what Kodiak count is and isn’t…

I’ve decided that every time I Q I’m going to give a commemorative coupon to the PAX who stands out the most. Today Saluki absolutely crushed us all, even after he and Farm Country did a Pre Run with no gap in between. that man is an INTENSITY!!!! Monster.

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