AO: City Limits

When: 12/08/2021


Number of Pax: 6

Pax Names: Amtrak, Homer, Lemond, MaryLou, Rancid, Sumo,

Number of FNGS: 0

FNG Names:

QIC: LeMond

The BackBlast:

Goat Rodeo Dec 8, 2021

  1. Warmorama: 5 mins
    a. Motivator down from 8
    b. Arm circles
    c. Inchworm merkins: 10 OYO.
    d. Side shuffles
    e. Mountain climbers
  2. Pre-Thang
    a. sprint, 20shoulder taps
    b. sprint, 20 plank jump-ins
    c.sprint, 20 plank rotations
    d. sprint, 20 plank jacks
    e. sprint, 20 alt arm/leg raises
  3. Thang 2: coupons
    a. Split pax into 2 groups: each does a Guardian run around perimeter with coupon
    b. Losing team does 10 burpees; winning team 5
    c. Relay race: Pax does Murder Bunnies as others do Aiken Legs
    i. 10 Squats, 10 Box Jumps, 10 Lunges (5 each leg), 10 Split Jacks (5
    each leg forward)
  4. Pax pass coupon back and forth while Pax runs and does 3 pullups
    e. Pax pass coupon around in circle: 50 times clockwise, 50 times counterclockwise
  5. Mary
    a. flutter kicks
    b. LBCs
    c. Outlaws: 4-count circles, 10 in each direction
    d. Iron crosses on the rocks
    e. American Hammer

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