Bastille Day Parkour

AO: The Goat Rodeo

When: 07/14/2021

PAX:

Number of Pax: 4

Pax Names: Chick, Homer, Lemond, Rached,

Number of FNGS: 0

FNG Names:

QIC: LeMond


The BackBlast:

  1. Warmup
    1. Arm circles
    2. Windmills
    3. Monkey humpers
    4. Motivator: start from 8
  2. Pre-thang
    1. Run around playground, alternate between high knees and butt kickers.
    2. Mosey to bike racks at start of 606 trail.
    3. Partners: incline pull ups and narrow squats: two rounds 10 and 25 reps.
    4. Bear crawls across field in a line.
    5. Man on left does merkin and then crosses behind to join up on right. Repeat.
  3. Thang 1:
    1. Hopping in a box shape: 20 reps
    2. Uneven hops on rocks.
    3. Partner hand slap merkins.
    4. Vaulting over rocks right side and left side in sequence.
    5. Other Pax hold plank
    6. Repeat with side planks
    7. Balance exercise: hold for 1 min.
  4. Thang 2:
    1. Mosey around and then back to playground.
    2. Assisted commando pull ups: must do 10
    3. Mosey back to playground
    4. Fives across the playground climber:
    5. Dips and LBCs
  5. Mary
    1. Bring Sally Up song with leg lifts.

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