AO: The Main Event

When: 10/06/2022


Number of Pax: 12

Pax Names: BROTHER BLUTO, Grace, Hey A Ron, Mancow, Mayhem, Pong, Slick Back, Smails, Stateville, Undercover Brother,

Number of FNGS: 0

FNG Names: Koko

QIC: Sloan + Koko

The BackBlast:

Warm Up:


Knee to chest reach up L and R

Squat low and up

Glute bridge lift and reach

On back knee to chest

Roll over to groin

1 arm reach under and through R then L

On ball mountain climbers

Monkey humpers hamstring stretch

Step back lunges with twist


Ran to Tennis Courts for Thang

Sumo jump explosive overhead throw (down and back)

Reverse ball explosive throw overhead (down and back)


Single arm push up on ball 10 L x 10 R

Roll over and push med ball into air explosively, catch, return to top and repeat

Russian Twist


Clean ball up>Jump and slam

Move to concrete wall on hill Lateral ball toss against wall L and R

Jack Knife (ball overhead, extend 1 foot out other foot in)


Return to tennis courts

Lateral ball slams (elf on shelf) L and R

Squat jump and explosively push ball up on fence

Heels to heavens and Toe Touch with ball


Back to fence>>Explosively throw ball behind L and R

Squat to bicep curl at the top

Lying down Skull crusher

Step Back twist with ball


Burn out 30 seconds each no rest in between

Chest press to overhead press

Plank tap 1 arm on ball

Ball slam with burpee

Squat kettle bell swing



Seated groin stretch feet touching elbows pushing knees down

Seated hamstring

Seated spinal twist L leg straight R leg and R arm on knee twisting behind left

Repeat R Leg straight L leg and L arm on knee twisting behind right

Laying down piriformis/glute stretch right ankle on left knee>>>reach hands through and pull to chest

Repeat left ankle on right knee>>>>reach hands through and pull to chest


COT:  James Clear quote on appreciating the “darkness” which Paul wrote about almost 2000 years ago in a letter to the Romans 5:3-4.  I added the Jocko attitude of replying “good” in every situation and how we can appreciate the crap that comes our way because those things make the sweet things sweeter!


Not only so, but we[a] also glory in our sufferings, because we know that suffering produces perseverance; perseverance, character; and character, hope.

James Clear has a modern quote


“The brilliance of the stars would be invisible without the vast darkness of space behind them.

Do not wish away the difficult portions of life. They provide the contrast needed to appreciate the joyful moments.”


15 Minute Medicine Ball HIIT Workout [For All Fitness Levels]

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