AO: Dip City

When: 01/07/2021

PAX:

Number of Pax: 7

Pax Names: GTL, Homer, Kodak, Sweet Tooth,

Number of FNGS: 3

FNG Names: Brawny, Rancid, Waddle

QIC: Waddle


The BackBlast:

Pre-Thang

Knee Huggers x 10 IC

Don Quixote x 15 IC

Overhead Claps x 20 IC

High Knees x 20 IC

Butt Kickers x 20 IC

Leg Swings Front & Side x 10 each leg

Futile Fence (form foot strikes pushing against a fence) x 10 for 1, 2, and 3 foot strikes

The Thang

Track Star BLIMPS:

Sprint (modified with start and finish Bernie Sanders for 40m) 300m on track followed by a set of BLIMPS (5 Burpees, 10 Lunges each leg, 15 Imperial Walkers, 20 Merkins, 25 Plank Jacks, 30 Squats) x 4

6 MoM

Big Boy Situps x 30

Back Plank x 30 sec

Blades of Steel x 30 sec

Gas Pumper x 15 IC

Thread the Needle (new name ideas welcome) x 15 each side.

CoT

1 FNG dubbed GTL!

Coffee thanks to Rancid!

Gratitude for the opportunity to push myself to lead – Waddle

 

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