AO: The Goat Rodeo

When: 05/25/2022

PAX:

Number of Pax: 3

Pax Names: Homer, Lemond,

Number of FNGS: 0

FNG Names:

QIC: LeMond


The BackBlast:

May 25, 2022 Goat Rodeo with down-ranger Tex-Mex

  1. Warmorama: 5 mins
    1. Windmill
    2. Mountain Climbers
    3. Monkey humpers
    4. Mountain Man Poopers
    5. Grady Corn

  2. Pre-Thang: Hero’s Journey Challenge: 2 sets on the rocks

  1. 10 4-ct high knees
  2. 10 4-ct squats
  3. 10 4-ct alternate shoulder taps
  4. 10 4-ct mountain climbers
  5. 10 4-ct fire hydrants
  1. Thang: The Hightower
    1. This is a part of the workout based on a very apropos Bible Verse: Matthew 5:9 Blessed are the peacemakers, for they will be called children of God. So – 5 Exercises – 9 reps each. 1) Burpees 2)Bodybuilders – burpee with Plank jack 3)Triple Merkin Burpees – burpee with 3 hand release merkins 4)Triple Jump Squat Burpees – burpee with 3 jump squats 5)Putting them all together – Triple Merkin Triple Jump Squat Bodybuilders – burpee with 3 hand release merkins, plank jack, and 3 jump squats

    2. Sprint to end of field
      1. 3-point core touch
      2. Reverse lunge with toe touch
      3. 1-minute wall sit
      4. Lizard push up
      5. Reverse push up.
  2. Extra: pull ups and one legged squats
  3. Mary: 5 mins
    1. V-ups on rocks
    2. Australian Snow Angels on the rocks.
    3. Freddie Mercuries
    4. American Hammers

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