AO: The Goat Rodeo

When: 07/21/2022


Number of Pax: 3

Pax Names: Amtrak, Chick, Sumo,

Number of FNGS: 0

FNG Names:

QIC: Sumo

The BackBlast:

Sorry again for the late add. It’s a busy life week.


  • Imperial Walkers x 25 IC
  • 21s
  • Daisy Pickers x 15 IC
  • Short mosey


This was a mishmash of a few different exercises that I really dislike doing:

  • Dips x 25 IC
  • Stirkin x 25 OYO
  • Jacob’s Ladder: Pullups/Swerkins
  • 5 burpees
  • Bodyweight arm curls AMRAP

After this round of madness, we moseyed over to the park next to the school for some stations:

  • flutter kicks x 40
  • bonnie Blair x 40
  • Freddie mercury x 40
  • gorilla squats x 40

We finalized things by moseying back to the AO for some Mary:

  • WW1 sit-ups x 20 IC
  • 90 second plank hold
  • American Hammers x 20 IC


We continue to be reminded of how complaining gets us nowhere. Instead, it’s up to us to take the negative energy that heads our way and turn it into positive energy. That’s how we can continue to grow with and serve those around us.

Aye – Sumo

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