AO: The Main Event

When: 01/21/2021


Number of Pax: 6

Pax Names: Denari, My Buddy, Slick Back, Smails, Terps,

Number of FNGS: 0

FNG Names:

QIC: @Sloan

The BackBlast:

Warm Up

Downward Dog into calf stretch, lunge and twist for back and hip flexors. Also stretched hamstrings, quads, and glutes. Leg swings horizontally and forward and back, step over hurdle.

Donkey kicks then donkey whips from all fours.

Moved to south side of AO behind Panera and did Leg Exercises:

Squat Low a** to grass x 25

Bulgarian Split Squats Elevated L x25 then R x25

Squat Jump Tap toes x 20

Lateral Pistol Squat L x10 R x10 repeat

Sumo Squat x 25

Dead Lift Squat L x 25 then R X25

Deep Squat with Heel Raise x20

Surf Board Burpee L x20 then R x20

Chair Pose 1 Min hold

Jump Knee Tucks x20

Bridges lying on pavement x10 both legs then x10 L then x10 R

Sprinted to the top of the hill past Panera and jogged back for COT and discussed 8 block template!

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