AO: Da Grizz
When: 02/28/2025
Number of Pax: 6
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Blue Gill
Introduction
Opportunity knocks! There was an open Q spot so I couldn’t resist taking the Q at the worlds nicest AO!
Warm-O-Rama
Warm-up (5-6 min) – No Coupon
• SSH – 30 sec
• Windmills – 30 sec
• Imperial Walkers – 30 sec
• Slow Air Squats – 10 reps
• Merkins – 10 reps
• Mosey (~0.15 miles)
The Thang
🔥 4 Themed Blocks
Twists:
• At random points, the Q calls “WILD CARD!” – Everyone stops and does a surprise movement.
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Main Workout (34 min AMRAP – As Many Rounds As Possible)
Block 1: Strength & Speed (8 min)
🧱 Coupon Squats – 15 reps
🏃 Sprint 25 yards, mosey back
🧱 Coupon Overhead Press – 12 reps
💪 Merkins – 12 reps
🔁 Repeat until time’s up
🔥 Wild Card Twist: If the Q calls “WILD CARD!”, drop for 5 burpees before continuing.
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Block 2: Endurance & Conditioning (8 min)
🧱 Coupon Lunges – 10 each leg
🔥 High Knees – 20 total (count one side)
🧱 Bent-Over Coupon Rows – 12 reps
💥 Jump Squats (no coupon) – 10 reps
🔁 Repeat until time’s up
🔥 Wild Card Twist: If the Q calls “WILD CARD!”, stop and do 20 flutter kicks (count one side).
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Block 3: Power & Teamwork (8 min)
🧱 Coupon Thrusters (Squat + Press) – 10 reps
🏃 Partner Carry or Farmer’s Carry (switch halfway) – 20 yards
🧱 Coupon Step-ups (on a curb/bench if available) – 10 each leg
💥 Mountain Climbers – 20 total
🔁 Repeat until time’s up
🔥 Wild Card Twist: If the Q calls “WILD CARD!”, do 5 partner clap merkins.
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Block 4: “The Dealer’s Choice” (10 min – Team Challenge)
Each PAX takes turns calling an exercise for the group. Exercises must alternate between:
1️⃣ Coupon movement
2️⃣ Bodyweight movement
Continue until time is up!
Wrapped up session with some very slow bicycles as well as varied cadence with leg lifts
Circle of Trust
Hank Hill provided the PAX with all the happenings in the region…..COT focused on the idea of CHANGE
Change can be both good and bad, depending on the situation and how you approach it; while it can lead to growth, new opportunities, and positive development, it can also be stressful, disruptive, and sometimes even negative depending on the nature of the change and how you react to it.
Look around: people react all sorts of ways regarding all the changes with the new presidential administration. A lot of unknowns and change creates fear and uncertainty in some and hope and excitement in others. Some days the financial market is setting new all time highs and then you see stuff like the crypto market (Bitcoin) lose over $300 billion in market cap. News and talk shows pick their sides and their messaging about change can cause its audience to have a certain response. The takeaway….Be mindful that you can only control yourself and also control how you react to change.
Naked Man Moleskin
Pleasure meeting Duck Hunt for the first time!!!! Great push this morning! Appreciate all the Men that joined this mornings session. We are lucky we get to do this and need to make a concerted effort to get more Men to join us especially at this AO. There was talk about posting some stuff about our group at the local park community gym. Make it happen!!!! Thanks Hank Hill for having our 6!