Date: 2025-08-22 AO: ao-the-wall Q: Tech Know PAX: MinisterOfDeath FNGs: None COUNT: 2 WARMUP: **Side Straddle Hops (SSH)** – “Maverick Hops” (20 IC, in cadence): Standard SSH to get loose. Call out “Maverick!” on the up. – **Imperial Walkers** – “Goose Steps” (15 IC): March in place with a knee-up and twist, channeling Goose’s swagger. – **Arm Circles** – “Propeller Spins” (10 forward, 10 backward IC): Small to large circles to mimic jet propellers. – **Merkins** – “Cockpit Push-Ups” (10 IC): Standard merkins to prep for the physical demands of the cockpit. – **Mosey** to the “Runway” (main workout area -enteance C), THE THANG: Dogfight Beatdown” The main workout is split into three parts, mimicking a Top Gun mission: **Takeoff**, **Dogfight**, and **Carrier Landing**. Each segment incorporates teamwork and high-intensity exercises.
#### **Part 1: Takeoff – Runway Sprints** (8 minutes) **Setup**: Mark a 50-yard “runway” (use cones or natural markers). PAX pair up as “Pilot and RIO” (Radar Intercept Officer) teams. **Exercises**: – **Afterburner Sprints**: One PAX sprints 50 yards down the runway, does 5 Burpees (“Eject! Eject!”), and sprints back. Partner holds **Plank** until they return. Switch. Each pair completes 3 rounds. – **Mumblechatter Prompt**: Q shouts Top Gun quotes like “I feel the need… the need for speed!” or “Your ego’s writing checks your body can’t cash!” to keep spirits high. – **Modify**: Walk or jog for lower intensity; reduce burpees to 3.
#### **Part 2: Dogfight – AMRAP Stations** (15 minutes) **Setup**: Set up 4 stations in a square, ~10 yards apart, representing a dogfight in the sky. PAX stay in their Pilot/RIO pairs and rotate through stations every 2 minutes. Q calls “Bandit on your six!” to signal rotation. **Stations** (AMRAP = As Many Reps As Possible): 1. **Maverick Merkins**: Diamond Merkins (hands close, forming a diamond) – focus on precision like Maverick’s flying. 2. **Goose’s Squat Thrusts**: Jump squats with a clap at the top – channel Goose’s energy. 3. **Iceman’s Cool Plank-Ups**: Start in plank, move to low plank, then back up (alternate arms leading) – stay cool under pressure like Iceman. 4. **Slider’s Lunge Missiles**: Alternating forward lunges with a twist toward the lunging leg – mimic missile lock-on.
## **Part 3: Carrier Landing – Core Finisher** (7 minutes) **Setup**: PAX form a circle (the “carrier deck”) for a core-focused finisher to land the mission safely. **Exercises** (30 seconds each, no rest between): – **Flutter Kicks** – “Landing Gear” (IC): Legs flutter like landing gear lowering. – **American Hammers** – “Tailhook Twists” (IC): Russian twists to mimic hooking onto the carrier. – **LBCs** – “Cockpit Crunches” (IC): Little Baby Crunches for core stability. – **Superman Hold** – “Jet Stabilizers” (30 sec): Lie face-down, arms/legs lifted, hold like a jet gliding in. – Repeat circuit once. WARM DOWN: ### **Mary** (5 minutes) – “Debrief Stretch” **Purpose**: Cool down and stretch like pilots debriefing after a mission. – **Q leads**: “Great job, aviators. Let’s debrief and stretch it out.” – **Exercises** (30-45 seconds each): – **Cobra Stretch** – “Jet Nose Up”: Lie face-down, push chest up to stretch abs. – **Hamstring Stretch** – “Wingspan Reach”: Sit, one leg extended, reach for toes. – **Shoulder Stretch** – “Canopy Open”: Cross one arm over body, pull with opposite hand. – **Runner’s Lunge** – “Landing Prep”: Lunge forward, hands on ground, stretch hip flexors. – Q shares a Top Gun quote: “You don’t have time to think up there. If you think, you’re dead.” ANNOUNCEMENTS:
TAPS: MOD needs sleep Rafia getting used to school and ROTC workouts Being able to feel God’s calm gentle spirit this morning with the light wind, squirrels, birds
Tags: ao-the-wall, MinisterOfDeath
#### **Part 1: Takeoff – Runway Sprints** (8 minutes) **Setup**: Mark a 50-yard “runway” (use cones or natural markers). PAX pair up as “Pilot and RIO” (Radar Intercept Officer) teams. **Exercises**: – **Afterburner Sprints**: One PAX sprints 50 yards down the runway, does 5 Burpees (“Eject! Eject!”), and sprints back. Partner holds **Plank** until they return. Switch. Each pair completes 3 rounds. – **Mumblechatter Prompt**: Q shouts Top Gun quotes like “I feel the need… the need for speed!” or “Your ego’s writing checks your body can’t cash!” to keep spirits high. – **Modify**: Walk or jog for lower intensity; reduce burpees to 3.
#### **Part 2: Dogfight – AMRAP Stations** (15 minutes) **Setup**: Set up 4 stations in a square, ~10 yards apart, representing a dogfight in the sky. PAX stay in their Pilot/RIO pairs and rotate through stations every 2 minutes. Q calls “Bandit on your six!” to signal rotation. **Stations** (AMRAP = As Many Reps As Possible): 1. **Maverick Merkins**: Diamond Merkins (hands close, forming a diamond) – focus on precision like Maverick’s flying. 2. **Goose’s Squat Thrusts**: Jump squats with a clap at the top – channel Goose’s energy. 3. **Iceman’s Cool Plank-Ups**: Start in plank, move to low plank, then back up (alternate arms leading) – stay cool under pressure like Iceman. 4. **Slider’s Lunge Missiles**: Alternating forward lunges with a twist toward the lunging leg – mimic missile lock-on.
## **Part 3: Carrier Landing – Core Finisher** (7 minutes) **Setup**: PAX form a circle (the “carrier deck”) for a core-focused finisher to land the mission safely. **Exercises** (30 seconds each, no rest between): – **Flutter Kicks** – “Landing Gear” (IC): Legs flutter like landing gear lowering. – **American Hammers** – “Tailhook Twists” (IC): Russian twists to mimic hooking onto the carrier. – **LBCs** – “Cockpit Crunches” (IC): Little Baby Crunches for core stability. – **Superman Hold** – “Jet Stabilizers” (30 sec): Lie face-down, arms/legs lifted, hold like a jet gliding in. – Repeat circuit once. WARM DOWN: ### **Mary** (5 minutes) – “Debrief Stretch” **Purpose**: Cool down and stretch like pilots debriefing after a mission. – **Q leads**: “Great job, aviators. Let’s debrief and stretch it out.” – **Exercises** (30-45 seconds each): – **Cobra Stretch** – “Jet Nose Up”: Lie face-down, push chest up to stretch abs. – **Hamstring Stretch** – “Wingspan Reach”: Sit, one leg extended, reach for toes. – **Shoulder Stretch** – “Canopy Open”: Cross one arm over body, pull with opposite hand. – **Runner’s Lunge** – “Landing Prep”: Lunge forward, hands on ground, stretch hip flexors. – Q shares a Top Gun quote: “You don’t have time to think up there. If you think, you’re dead.” ANNOUNCEMENTS:
TAPS: MOD needs sleep Rafia getting used to school and ROTC workouts Being able to feel God’s calm gentle spirit this morning with the light wind, squirrels, birds
Tags: ao-the-wall, MinisterOfDeath