AO: The Goat Rodeo
When: 08/11/2021
PAX:
Number of Pax: 4
Pax Names: Chick, Homer, Sumo,
Number of FNGS: 0
FNG Names:
QIC: LeMond
The BackBlast:
- Warmup
- SSH
- Imperial Walkers
- Seal and Overhead claps
- Back-stepping lunges
- Break dancers
- Thang 1 at base of 606
- Crab walks across field, bear crawls to return.
- Incline pull ups (15 reps); partner does merkins with rotation (10)
- Dips on the bars (15 reps); partner does merkins with rotation (10)
- All together: one armed burpees in cadence (20 reps)
- Thang 2 on 606
- Chain of wall sits where each pax counts off from ten, until we get across bridge.
- Mosey to the Damen
- Bulgarian split squats
- 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.
- Thang 3, at playground
- Incline and decline merkins on rocks
- Aiken Legs: 20 squats, 20 step-ups and 20 star jumps.
- Mary
- Reach-ups, LBCs, 25 of each, OYO.
- American hammers