MAR 31 2026 · beehive
Week O' Waco (WoW) Part 1 - Greatest Hits (Remix)
- Q
- Waco
- PAX
- 7
- FNGs
- 0
- AO
- beehive
Roster
Farmers OnlyBig ToeToto404CasioBonnetWaco
Backblast: Week O’ Waco (Wo
- W) Part 1 - Greatest Hits (Remix)
- Where: #ao-beehive
- When: 3/31/26 @0530
- Q: @Waco
- PAX: @Farmers Only @Big Toe @Toto @404 @Casio @Bonnet
Warmup:
- Arm Circles
- Piano Man
The Thang:
Mashup of some of Waco’s favorite hits, Surfs Up, Ladders, and 20% rest.
- 🏄 Surfs Up - 12 minutes
PAX form a tight circle, facing inward. Each PAX will hold the “worst” or hardest position of the current exercise (as called by the Q). The Q sets the tone and tempo — the wave starts with him. 1’s, then 2’s, then 3’s and around the wave goes:
- OH Press
- Row
- Squats
- Merkins
- 🪜 Movement Ladders - 12 minutes
3 run ladder, moving exercise out to the first cone (rung), jog back, and then out to the next, out to the last, repeat. Loop all for four exercises ‘till time.
- Bear Crawl Out - Jog Back
- Lunges Out - Jog Back
- Murder Bunny Out - Rifle Carry Back
- Thread the Needle Out - Jog Back
- ⏱ 20% Rest - 15 minutes (3 sets)
- 60 seconds per exercise, AMRAP, x4, then 60 seconds of rest:
- Set 1 - OH Press, Curls, Row, Dead lift
- Set 2 - Heavy Squats, Lunges, SSH, Calf Raises
- Set 3 - Flutter, Heels to Heaven, Heavy Freddy, XYs.