AO: The Main Event
When: 11/10/2022
PAX:
Number of Pax: 12
Pax Names: A-Aron, Cliff Clavin, Grace, Mr. Burns, Pong, Slick Back, Smails, Stateville, Undercover Brother,
Number of FNGS: 0
FNG Names: Angler- DR St Louis; Koko (not on list)
QIC: Brother Bluto
The BackBlast:
WoR- Music- No More Mr Nice Guy- Alice Cooper; Break Stuff- Limp Bizkit; Asshole- Dennis Leary;
Alarm Clocks x5
Lunge Twists x5 ea
Abe Vigoda x 10
Underwears x10 (new move created by 6 yo (Smokey the Bear), 3 count Squat and heel touch- like you are pulling off your undies)
Good Morning x 10
1 Lap Mosey – Everybody stays to together
Slaughter Starter- 20 Burpees in Cadence- wait to start next Burpee until all Pax are up; no skipping
Thang 1: Bunny Chase- Music Fuck You- CeeLo Green
Grab Coupons Rifle Carry to field-
Murder Bunny Race from the beginning of the soccer field to the basketball court.
Results: 27 Count from first Pax completion to 6…27 Merkins in cadence for everyone
Thang 2: Deconstructed Blockee Ladder- Music: Killing in the name of- Rage Against the Machine; Stronger- Kanye West; Break on Through-Doors
Rifle carry from baseline to free throw line; do 5 Blockees; Rifle carry to center court; do 5 Blockees and 10 Thrusters; Rifle Carry to other free throw line; do 5 Blockees, 10 Thrusters and 20 Overhead Press; Rifle Carry to Baseline do 5 Blockees, 10 Thrusters, 20 Overhead Press, 40 Goblet Squats; Rifle Carry back to Free Throw line; do 5 Blockees, 10 Thrusters, 20 Overhead press; Rifle Carry to Center Court; do 5 Blockees, and 10 Thrusters; Rifle Carry to Free Throw Line; Do 5 Blockees. Totals: 35 Blockees, 40 Thrusters, 60 Overhead Press, 40 Goblet Squats.
Thang 3- Coupon Relay- Best of You- Foo Fighters; Release- Pearl Jam
Farmer Carry Race from Bball Courts to Tennis Courts; 22 Count from first Pax to 6
22 Merkins in cadence
Lineup along fence in a wall sit- pass coupon; SPRINT to the end of the line; and repeat around Courts
Got halfway around when the coupon broke
Mosey to flags
MARY- Music Don’t Look Back in Anger -Oasis; Happy- Pharrell Williams
Dead Bugs x 15
Cat/Cows x 15
Glute Bridges x15
Downward Dog to Hindu Pushups x 5
Downward Dog to Pigeon and hold (1x ea leg)
Breathing Exercise (5 sec inhale, hold 5, release 5) x3
CoT- Arnold “Training gives us an outlet for suppressed energies created by stress and thus tones the spirit just as exercise conditions the body.”. I wrote this beatdown while stressed, and pissed off knowing this would be exactly what would get me out of my funk. Thank you to the HIM and F3 for having an outlet for all of this.