AO: The Main Event

When: 11/18/2022


Number of Pax: 8

Pax Names: A-Aron, BROTHER BLUTO, Grace, Mancow, Mayhem, Slick Back, Sloan, Undercover Brother,

Number of FNGS: 0

FNG Names:

QIC: A-Aron

The BackBlast:

Warm up/


motivators-arm circles- seal claps- tappy taps


17 minutes- circuit work 1 minute interval


Overhead press

Goblin squats

Bend over with coupons

Block the dock (pick up blocks – put on shelf)

Chest press

Leg press

Thread the needle – push coupons

Mountain Climber

Flutter kicks

Freddy Mercurys

Big boy sit ups

Pelvic Thrusts


10 minutes:


short sprints with lunges and standing crawls


15 minutes – circuit work -1 minute intervals:

Calf raises

Imperial Walkers



High knees

Over / unders with the knees

Arm extensions

Abe Vigodas (windmills)



Leonard Cohen quote:

“remember to enjoy every sandwich”

time is precious – you may know what’s in your bank account/ you don’t know how much time you have left here- enjoy it!


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