WoW Part 2 - Chain Gang

Backblast: WoW Part 2 - Chain Gang Where: #ao-ad-astra When: 04/02/2026 @5:30AM Q: @Waco PAX: @Wreck It @Big Toe @404 @Dizzy @Farmers Only @Toto @Bonnet, @Casio

The Warmup:

• SSH - 10 x 4 cnt
• Piano Man - 5 x 4 cnt
• Arm Circles (F/B/Big/Small) 10 x 4 cnt
• Michael Phelps - 10 x 4 cnt
• Good Mornings - 10 x 4cnt

The Setup: PAX form a single-file line for an Indian run around the loop. Maintain a steady pace and keep the line tight. Every even-positioned PAX starts with a block.

The Flow:

1. The line moves continuously at a steady jog.
2. The last man in line stops to perform the assigned exercise.
3. Once complete, he sprints to the front and rejoins the line. And gives the lead man his block if he had one.
4. The next PAX at the back repeats the process.
5. This rotation continues for the duration of the block.

The Rule:

• If you have a block → perform the block version
• If you do not have a block → perform the bodyweight version
• No stopping the line — only the last man breaks off to work

The Structure:

• 4 work blocks
• 10 minutes per block
• 10-count between blocks for recovery/reset

The Work:

Block 1 — Warm Up

• SSH × 10
• Heavy Squats × 10

Block 2 — Upper Push

• Merkins × 10
• Overhead Press × 10

Block 3 — Cardio + Pull (Modified)

• Burpees × 10 (modified)
• Curls or Rows × 10 (modified)

Block 4 — Finisher - Everyone Rifle Carries Block - Quick Walk

• Blockees × 5 10 Burpees to Time.

COT: Lots of aches and pains, everyone trying to get healed up to move to the next adventure. Example from the workout, sometimes we try something new, some of it works, some of it doesn’t, but we learn each time. We take it back to the drawing board and work out the kinks, and try again. Nature of the Game.