Exercise on Thursday, Feb. 3, 2022

AO: The Main Event

When: 02/03/2022

PAX:

Number of Pax: 9

Pax Names: Grace, Mr. Burns, My Buddy, Slick Back, Sloan, Smails, Stateville,

Number of FNGS: 1

FNG Names: Houdini (not FNG)

QIC: Old man blue


The BackBlast:

Warm-up

Rotating 10 SSH in cadence + 10 high-knees + 10 down-and-ups (X2)

  • Tapee-taps (10)
  • Don Quixote (10)
  • Arm Circles (10)
  • Seal Claps (10)
  • Overhead Claps (10)

Each exercise in cadence, 10 reps, followed by 40M run:

  • Squat jumps
  • Big boys
  • Down-and-ups
  • Merkins
  • SSH
  • Mountainclimbers
  • Buttkickers
  • Merkins

3 rounds of:

  • 5-10-10 reps goblet squat with kettlebells
  • 100M run

4 rounds of:

  • farmer walks for 30M
  • remaining PAX do planks

Mary

5 reps of big boys after each of:

10 reps in cadence:

  • freddy mercuries
  • american hammers
  • flutter kicks
  • mountain climbers
  • merkins

COT

Shirt of Nessus

Life is full of misfortune you simply receive; the shirt of nessus reminds us we should be weary and attentive to that which we to ourselves, or as my father said: “if you are stupid, you pay…”

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