AO: Slab

When: 03/30/2023


Number of Pax: 9

Pax Names: Boondock, Bunny Slope, Copper, Edibles, Juilliard, Kragle, Melon, Plus 8, Spider,

Number of FNGS: 0

FNG Names:

QIC: Edibles

So YHC has been kicking around the thought that I may create some tough but boring AF workouts. I know my kind of workout may work for me, but doing something over and over gets boring. Not to mention, this BD also had to follow a Training Wheelz Q that brought Chase the Rabbit and Deck of Pain Poker. So, I kicked the tires on my creative side to deliver a different kind of workout.

Copper, Juilliard, and YHC began early with a pre-run. I dipped out on them about halfway through to make sure I had time to set up the workout.



To get started, we moseyed to the entrance of the neighborhood and back around to the intersection for the WOR.

  • SSH
  • Copperhead Squats
  • Copperhead Merkins
  • Weed Pickers
  • Sun Gods
  • Michael Phelps

Then we moseyed back towards the flag and then down to the tennis court to start the Thang.


  1. POS (Pearls on a string)

8 stations set up with different movements.

Station 1 – ½ Agassi (Suicide Run on the tennis court)

Station 2 – 10 Smurf Jacks

Station 3 – another ½ Agassi

Station 4 – 10 Mike Tysons

Station 5 – Bear Crawl up the stairs

Station 6 – 5 Pull ups

Station 7 – Bernie Sanders down the Hill

Station 8 – 10 2-count Shoulder Taps

After station 8 it was back to the beginning. While PAX waited on the 6 before starting the next round, they completed:

Round 1 – LBCs

Round 2 – Flutter Kicks

Round 3 – Burpee Broad Jump (just for Melon & Bunny Slope)

  1. Roxanne

So I wanted to try my hand a Roxanne again. Last time I had to cut it short, but I made sure we had plenty of time for it today.

Start in a high plank

When you hear ROXANNE – Merkin

When you hear RED LIGHT – Plank Jack

These were rough on all of us, but it really brought out the mumble chatter. I am pretty sure this song will be on Spider’s do not play right next to Purple Rain!


  1. Dodgeball

With a few minutes to spare at the end, I broke us down into two teams and we played dodgeball. Boondock put his ninja skills on full display for us singlehandedly winning one round. But that wasn’t the first display of it this morning, I was ready to run out to find him before we got to the Thang, then saw him appear from the darkness. Maybe he was out living up to his name!

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