Good morning, Sunshine

AO: The Goat Rodeo

When: 06/16/2021

PAX:

Number of Pax: 3

Pax Names: CrockPot, Homer, Lemond,

Number of FNGS: 0

FNG Names:

QIC: LeMond


The BackBlast:

  1. Warmup
    1. SSH
    2. Imperial Walkers
    3. Windmills
    4. Arm circles
    5. Daisy pickers
    6. Sumo Squats
    7. Inch-worm push ups
    8. Run around park, alternate between high knees and butt-kickers.
  2. Pre-thang
    1. Mosey to dog park.
    2. 12 Alarm Clocks OYO.
    3. Find spot on rocks: 4 rounds of alternate 20-count L-holds with 20-count Al Gore holds or 25 squats.
  3. Thang 1: 2 Rounds
    1. 10 One-armed burpee w/o pushup
    2. 10 4-count push ups.
    3. 10 4-count shoulder taps.
    4. 20 Little orphan Annies: plank, rotate arm
    5. 10 4-count skaters.
    6. 10 V-ups
    7. Side shuffle across field and back
  4. Thang 2:
    1. Slow mosey to starting point
    2. Flying nut across field to sidewalk, alternate, lizard crawl, bear crawl back.
    3. 11s across field
    4. Pull-ups and burpees
    5. Jog across, then jog backwards.
  5. Mary
    1. Flutter kicks
    2. Side bends
    3. American Hammer.

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