JUN 3 2025 · beehive
Surfs Up
- Q
- Waco
- PAX
- 6
- FNGs
- 0
- AO
- beehive
Roster
WacoBig ToeDizzyFluteFarmers OnlyToto
Backblast: Surf’s Up 🏄
Where: #ao-beehive When: 06-03-2025 @ 05:30 Q: @Waco PAX: @Dizzy @Big Toe @Flute @Farmers Only @Toto Count: 6
Warmup:
- Toe Touches
- Michael Phelps
- Arm Circles
- SSH Burn down
- Big Lap - Indian Run
The Thang:
All exercises done in the wave formation. PAX circle up, the Q starting with one rep of the exercise, hold maximum pain position, until all PAX complete the same rep in a wave around the circle (1 at a time). Repeat for 2, 3, 4, 5, 4, 3, 2 1 Reps. Total of 25 reps. (9 times around the circle)
Exercises:
- Murkin’s
- Flutter Kicks (4cnt)
- Heavy Squats
- Bent over Row
- Hip Bridges Heavy
- Calf Raises
- Skull Crushers
- Heavy Freddy (4cnt)
- Curls
- OH Press