Agile Goats

AO: The Goat Rodeo

When: 04/20/2022


Number of Pax: 3

Pax Names: Homer, Lemond, Waddle,

Number of FNGS: 0

FNG Names:

QIC: LeMond

The BackBlast:

Apr 20, 2022 Goat Rodeo

  1. Warmorama: 5 mins
    1. Motivator from 8
    2. Butt kickers
    3. Speed skaters
    4. Windmills
    5. Side shuffle right and left, lifting leg up
    6. Flying nuns across short field, high knees back
  2. Pre-Thang at 606: 7s
    1. 6 burpees at bottom, 1 big boys at top
    2. Mosey, then Grapevine across the long field.
    3. Side shuffle back across
    4. Mosey back to edge of lawn by 606
    5. Grapevine shuffle for 8 steps, two squats
  3. Thang 1: Boxer Agility with cones, then sprint to merkins
    1. 3 sets of each exercise OYO
    2. Zig-zag side-to-side hops
    3. Single-leg hops in a straight line
    4. Feet together, side-to-side hops
    5. Zig-zag single leg hops
    6. Bob and weave
    7. Split jump, punch
    8. Sprint to end, 15 4-ct alternating shoulder taps, 5 4-ct merkins
    9. Jog back to start and hold plank
  4. Thang 2 at rocks
    1. Incline clap push ups
  5. Mary:
    1. Crab Rollovers: raise right foot, left hand, flip over to your right.
    2. Write the alphabet
    3. American Hammers
  6. Quote:
    1. Because I have known despair, I value hope.
    2. Because I have tasted frustration, I value fulfillment.
    3. Because I have been lonely, I value love.
    4. Leonard Nimoy

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