AO: The Goat Rodeo

When: 08/11/2021


Number of Pax: 4

Pax Names: Chick, Homer, Sumo,

Number of FNGS: 0

FNG Names:

QIC: LeMond

The BackBlast:


  1. Warmup
    1. SSH
    2. Imperial Walkers
    3. Seal and Overhead claps
    4. Back-stepping lunges
    5. Break dancers
  2. Thang 1 at base of 606
    1. Crab walks across field, bear crawls to return.
    2. Incline pull ups (15 reps); partner does merkins with rotation (10)
    3. Dips on the bars (15 reps); partner does merkins with rotation (10)
    4. All together: one armed burpees in cadence (20 reps)
  3. Thang 2 on 606
    1. Chain of wall sits where each pax counts off from ten, until we get across bridge.
    2. Mosey to the Damen
    3. Bulgarian split squats
    4. Circle burp: PAX Circle up and start chopping feet or doing high knees. Starting with the Q and going around the circle each PAX, one by one, calls out “down” and everyone drops and does a burpee. The circle burp is complete after each PAX in the circle has called “down”. This is similar to doing Up Downs.
  4. Thang 3, at playground
    1. Incline and decline merkins on rocks
    2. Aiken Legs: 20 squats, 20 step-ups and 20 star jumps.
  5. Mary
    1. Reach-ups, LBCs, 25 of each, OYO.
    2. American hammers

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