AO: The Main Event

When: 10/04/2022

PAX:

Number of Pax: 8

Pax Names: A-Aron, Barbara, Cliff Clavin, Grace, Pong, Sloan, Smails,

Number of FNGS: 0

FNG Names:

QIC: Brother Bluto


The BackBlast:

WoR- Wake me up- Green DayAll movements start from Up Position and go “Down”
Alarm Clocks x 3
Tappy Taps in Cadence x10 (Down, 2, 3)
No Surrender from Standing- Down to 3 (up) x 10
Slaughter Starter- Burpees on my “Down” x20
Thang 1:Bhaatan Death March- Free Fallin- Tom Petty, All Falls Down, Kanye West-
Moving Lunges in cadence to “Down”-Last Pax does 5 Inch Worms Down, Sprints to catch up- Around grassy area of Parking lot
Thang 2:Let the bodies hit the floor- Melodica- Up/Downs every time they say “Bodies hit the floor”
Thang 3:Take Coupons to field 25x of each on “Down”- Thnks for the Memories- Fall Out Boy; Crash- DMB; Fallin- Alicia Keys; Dead Leaves and The Dirty Ground- White Stripes; Into the Ocean- Blue October
1. Goblet Squats- Set 1 x13

Set 2 x 12

4. Rows- Hold up until “down”7. Blockees- 3 Sets; 15, 10 and 5
2. Curls -2 Sets of 255. Press- Hold up until “down”8. Big Boys from Up position to down x 2 sets
3. Skull Crushers- from up position to “down”6. Overhead Press- Hold up until”down”- 2 sets 13 and 12
Thang 4:TubThumping: Hold Hi Plank and Merkin Down/hold low plank, as song calls
Mary-Falling Down- Oasis
1. Glute Bridge (from up on Down) x30
2. Cat/Camel (on Down for Camel) x25
3. “Downward Dog” “down” to Pigeon-until Recover
CoT-You don’t drown by falling into water. You only drown if you stay there.
-Zig Ziglar

 

Naked Man Moleskin- Thank you to the 7 HIMs who joined this morning…

Sloan, Smails, Grace, A-aron, Pong, Barbara, and Cliff Clavin- thank you for humoring me as I try out new stuff.  This was pretty brutal on the legs and shoulders.

Also we did discuss trying more mobility in MARY- it worked well today with the Bridges; Cat/Camel; and Pigeons.

 

 

 

we did have 2 Fart Sacks (TBD and Mancow)…but the numbers are down almost half what they were a month ago.  Is it work travel?  Is it School?  Is it weather?  Let’s work together to get this back up

Leave a Comment

F3 Chicago