AO: The Patriot

When: 12/01/2021

PAX:

Number of Pax: 4

Pax Names: 8-Track, Cheddar, Lady Bug, Magellan,

Number of FNGS: 0

FNG Names:

QIC: 8-Track


The BackBlast:

Warm-o-Rama

ssh, leg stretches, squat twists, balance work

Pre-Thang
3min of motion

Front kicks
Glute kicks
Ssh
jumping rope
jogging
high knees

The Thang

25 Merkins

squat circles
(active rest jogging)
squat knee up
(active rest jogging)
side squats
(active rest jogging)
sumo squats
Recover

mozy

2 jump squats 4 Bonnie B
(active rest jogging)
L back lunge to knee tap
(active rest jogging)
R back lunge to knee tap
(active rest jogging)
2 chameleon 4 squat crunch
Recover

mozy

15 no surrender + jump squats
1min plank

6Mom

COT

 

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