AO: The Goat Rodeo

When: 09/22/2021


Number of Pax: 5

Pax Names: Chick, Homer, MaryLou, Sumo,

Number of FNGS: 0

FNG Names:

QIC: LeMond

The BackBlast:

  1. Warmorama: 5 mins
    1. Imperial Walkers
    2. Windmills
    3. Monkey humpers
    4. Break dancers
    5. Chumbaburpee
      1. To the song, Tubthumper by Chumbawumba, start with SSH at beginning of song, then every time they say, “I get knocked down, but i get up again” you do a burpee. While not doing burpees, you are continuously doing SSH. In the end, you will do about 27 burpees. Great for the Warmorama, and to shut down any mumblechatter early in workout, or at any point during the workout.
    6. Short mosey with high knees, butt kickers.
  2. Pre-thang at rocks: 10 mins
    1. Rock hop overs
    2. Incline merkins
    3. Box jumps
    4. 180-degree jump and turns on top of rock
    5. Flutter kicks, lying on rock
  3. Thang 1: Mosey to baseball field
    1. Q runs out to put out cones, pax hold Al Gore
    2. Army crawl to bear crawl to lunges to high knees
    3. Return the same way.
  4. Thang 2: ultimate control (keep arms up at all times)
    1. 10 squats
    2. 10 sumo squats
    3. 10 side lunges
    4. 10 balance stretches
    5. 10 arm circles
    6. 10 other direction
    7. Run forward to end of field and run backwards.
    8. Repeat
  5. Thang 3: Head to baseball field
    1. Run around, last person runs to pitcher’s mound to do 5 star jumps
    2. Switch to merkins
  6. Mary: 5 mins
    1. Alphabet
    2. American Hammers

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