AO: The Green Room

When: 06/14/2022

PAX:

Number of Pax: 3

Pax Names: Sarge, Throttle, Waddle,

Number of FNGS: 0

FNG Names:

QIC: Waddle


The BackBlast:

Only 3 PAX came to brave this muggy morning, but their smiles shined like the rising sun.

Warm-a-rama

  • Motivator from 8
  • Shoulder Blast – Abe Vigoda F&B, OH Claps, Seal Claps, Moroccan Nightclub x 10 IC
  • Knee Hugger x 10 IC
  • Leg Swings x 10 front and side each leg
  • Turn and Bounce x 10 IC
  • Diamond Merkins x 20

Slowsey to Turf field for Pre-Thang

  • Dips x 15 IC
  • WMD Crawl x2 – 10 bear crawl steps followed by 5 Werkin, then 5 Merkin then 5 Diamond Merkin.
  • Tabata Hop – 20s on/ 10s off: 2 foot FB, 2 foot SS, R foot FB, L foot FB, R foot SS, L foot SS, Ali shuffle, X-over

The Thang

  • Box Drill R+L – 2 minutes each
  • X Drill R+L – 2 minutes each
  • L Drill – 2 minutes
  • 3 broad jumps for distance out 3 continuous jumps back

Mosey to Boathouse for Mary

  • Back Plank 45s
  • Butterfly kicks x 30 IC
  • SLOW Reverse Crunch x 8 IC
  • American Hammers x 16 IC

CoT: I came to the beatdown feeling beat down and dark. My fellow Pax raised me up and helped me not feel sorry for myself. I shared my gratitude for them.

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