Surfs Up

Backblast: 🏄 Surf’s Up!
Where: #ao-beehive
When: 10/14/25 @ 05:30
Q: @Waco
PAX: :wreck-it-ralph:, @404, @Big Toe, @Dizzy, @Farmers Only, @dialup
Count: 7

• Format: Circle of Pain
• Type: Endurance / Core / Strength
• Concept: Ride the Wave
• The Setup

PAX form a tight circle, facing inward. Each PAX holds the hardest position of the current exercise (as called by the Q). The Q sets the tone and tempo—the wave starts with him.

• The Flow

1. Q starts the wave: Performs 1 rep of the current exercise while everyone else holds the static position.

2. The wave moves clockwise—each PAX performs their 1 rep while others continue to hold.

• 3. Once it returns to the Q, he performs 2 reps.

4. The wave continues—each PAX now performs 2 reps when it’s their turn.

5. The count climbs each time the wave returns to the Q (3, 4, 5, etc.) until Q calls time or the set ends.

• The Catch
• Everyone holds the hardest position while waiting.

The goal is to “ride the wave”—stay strong through the hold, stay focused during your reps.

When fatigue hits, it’s all about teamwork: everyone feels the same burn, together.

• Strength
• OH Press
• Thrusters
• Curls (hold OH Press)
• Upright Row (hold up)
• Squats (heavy)
• Blockees
• Core
• Russian Hammer
• Heavy Freddy’s (4 count)
• Flutter Kick (4 count)
• Heels to Heaven
• Glute Bridge (heavy)
• XY’s (4 count)
• 5 reps—one round.