AO: The Main Event

When: 11/25/2022

PAX:

Number of Pax: 8

Pax Names: A-Aron, BROTHER BLUTO, Cliff Clavin, Mr. Burns, Stateville,

Number of FNGS: 0

FNG Names: Popeyes, Koko

QIC: Sloan


The BackBlast:

Warm Up

Motivators from 5, Freddie mercury x20 peter parkers x20, lateral stretch side to side x 20 mosey to field for soft ground. Child’s pose to upward dog x10, downward dog to pigeon stretch L and R, greatest stretch in the world R and L sit back into Lquad stretch sitting on foot and right leg extended hamstring stretch, repeat other side. Mosey to playground

Thang: Muscle groups 1shoulders, 2arms, 3chest, 4back, 5abs, 6legs

  1. 60 sec Carolina dry docks (Pike press), stand up 10 overhead press
  2. 60 sec chin up or playground thing pull, crouch down and 10 coupon curls elbows pinned to knees
  3. 60 sec hand release merkins, roll over x20 coupon presses
  4. 60 sec playground thing horizontal pull, grab coupon x20 bent over row
  5. 60 sec American Hammer (row boat), grab coupon x10 oblique twist
  6. 60 sec sumo squat, x20 coupon sumo squat

Shoulders down to legs

  1. 10x coupon press, hold for 10 seconds above head, repeat 2 more times
  2. 60 sec tricep dips, roll over coupon skull crushers x 10
  3. 10 x push up, hold 10 seconds at bottom, repeat 2 more times (drop to knees modify)
  4. Bent over row x10, hold for 10 seconds at top, repeat 2 more times
  5. 10x leg raises, hold 10 seconds hollow body, roll to left side 10x side oblique leg raises, hold 10 seconds legs and arms up, roll to right side 10x side oblique leg raises, hold 10 seconds legs and arms up
  6. 60 second Bobby Hurley or other jumping move

COT: “He who angers you conquers you.”-Sister Elizabeth Kenny

Let it go….the person who angered you doesn’t even know it.  Your drinking poison and expecting the other person to die.

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