AO: The Main Event

When: 04/05/2022

PAX:

Number of Pax: 14

Pax Names: A-Aron, Geppetto, Grace, Hair Band, Mayhem, Mr. Burns, Old Man Bleu, Slick Back, Sloan, Smails, Uncle Buck, Undercover Brother,

Number of FNGS: 0

FNG Names:

QIC: Slick Back


The BackBlast:

+Houdini & DR Southsid3.  (Sorry didn’t catch your name)

 

Warm up:

SSH IC x40

Goof Balls IC x20

Tappy taps IC x10

Alarm Clocks x5

Lap around AO

 

Thang:

Picnic bench workout with Irkins and Derkins.  IC x30, x20, x10, x5

Lap around AO with multiple stops adding in walking lunges, bear crawls, side shuffles, and sprints.

 

Amphitheatre:

Box jumps to the top.  After every level do one burpee.  Hold Al Gore until the six is at the top.

 

5 Stations 50ft in between each station.

Station 1:  Squats with a medicine ball and pass to partner

Station 2: Lunges

Station 3:  Squats or Squat Jumps

Station 4:  Wall Sits

Station 5:  Run the entire parking lot to station 1 where you relieve that group and they move to the next station.  Repeat until everyone got a turn at each station.

 

Used the parking lot lines to work on footwork.  Sprint forward, side shuffle, backpedal, side shuffle.  Rinse and repeat until we go to the end of the lot.

 

Mini track:

Sprints and bear crawls

 

Picnic bench workout with Dips and Step ups.  IC x30, x20, x10, x5

Lap around AO with multiple stops adding in walking lunges, bear crawls, side shuffles, and sprints.

 

Mary:

Big Boys IC x30

Flutter Kicks IC x20

LBCs IC x20

Mountain Climbers IC x15

Elevators IC x10

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