WoW Part 2 - Chain Gang

Backblast: Wo

• W 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.