MAR 31 2026 · beehive
Week O' Waco (WoW) Part 1 - Greatest Hits (Remix)
- Q
- Waco
- PAX
- 7
- FNGs
- 0
- AO
- beehive
Backblast: Week O’ Waco (WoW) 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.
COT: Nice to see everyone out, back to full strength for me, feeling much better. Thoughts and prayers w/ Toto’s BIL as he finishes up one battle with prostate cancer and starts a new one w/ the throat. Everyone stay safe out there and stay strong for Thursday.