At one point during the WO CI asked, “How long have you had this one in your back pocket?” Truth be told, this WO just kind of came together yesterday when I was thinking of what to do. I was reading through some Men’s Health tweets with WOs when I came across one called “How to Chisel Your Abs & Melt the Fat Covering Them at the Same Time”…perfect. The WO was simple, all you did was switch back & forth between AMRAP Burpees for 20 seconds & Bear Crawls for 20 seconds in three minute intervals. I’m sure this would be a good WO, but it would be boring as hell. Nonetheless I had the foundation of my WO & here is what flourished.

Weather: a crisp 45 degrees…anytime I do SSHs & snot drains from my nose it’s colder than I’d like.


  1. Zartan
  2. Wham!
  3. Captain Insane-O
  4. Loco
  5. Shank
  6. Huggies
  7. Nice & Slow
  8. Mad Cow
  9. Scuba Steve
  10. Shiplap
  11. Flo-Jo
  12. Violet
  13. Dumpster
  14. Vincent (R)
  15. Nino (QIC)

I gave the disclaimer & we were off on a mosey around the back side of the track onto the tennis courts for COP.


  • Kendra Newmans
  • (15) Grass Grabbers IC
  • (20) SSH IC
  • (20) Mountain Climbers IC

Knowing time was of the essence, this wrapped up COP & we were on a mosey to the far side of the field behind the bathrooms.

The Thang: 11’s



Starting Point:

(10) Merkin-Derkins using the picnic tables (1 Merkin followed by 1 Derkin = 1)

Walk over to the Baseline & follow the instructions at each Marker to get to the other end of the field (100 yards away).


  • NO exercise
  • Bear Crawl to Marker 1 (20 yards)

Marker 1

  • (1) Burpee
  • Sprint to Marker 2 (20 yards)

 Marker 2

  • (2) Burpees
  • Bear Crawl to Marker 3 (20 yards)

Marker 3

  • (3) Burpees
  • Sprint to Marker 4 (20 yards)

Marker 4 

  • (4) Burpees
  • Bear Crawl to Marker 5 (20 yards)

Marker 5

  • (5) Burpees

(1) Lunges IC (right leg, left leg = 1)


Upon completing the second part of the 11, the PAX returned to the baseline by:

  • PAX 1 Wheel Burrows to 1st cone (30 yards)
    • If modification was needed, the PAX were to Lunge Walk this portion
  • PAX 2 Wheel Burrows to 2nd cone (30 yards)
    • If modification was needed, the PAX were to Bernie Sanders this portion
  • Both PAX spring to baseline (40 yards)

Once back at the Baseline the PAX repeated the cycle descending the Merkin-Derkins & ascending the Lunges. It’s fair to say I bit off more than I could chew with this one because I don’t think any PAX got half through the 11’s when I shut The Thang down at 0611 & instructed the PAX to take it back to the flag. We were back at the flag at 0613 leaving two minutes for some Mary.


  • (20) Big Boys
  • (20) Flutter Kicks IC
  • 0615


  • COR
  • NOR
  • Announcements
    • AO Olympics is this Saturday, 5.18.19 & the start time has been moved up to 0800.
    • The May Monthly Ruck Event is Friday 5.24.19
  • Intentions
    • Methane’s nephew
    • Captain Insane-O’s father-in-law

This was fun, I can’t wait to do it again…as always it was an honor & privilege.

Nino out.


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