AO: The Goat Rodeo
Number of Pax: 4
Pax Names: FIFO, Homer, Lemond, Sumo,
Number of FNGS: 0
Oct 5, 2021 Goat Rodeo
- Warmorama: 5 mins
- SSH: 20 4-ct IC
- Goofball (vertical mountain climber): 20 4-ct IC.
- Sun gods, seal claps
- Hillbilly Squats: 15 4-ct IC
- Back-stepping lunges: 10-ct IC.
- Inch-worm: forward 1-2-3-ct, backward 1-2-3-ct.
- Thang 1: 10 mins
- Mosey long way to North side of long field; Q sets up cones
- 10 burpees OYO
- Suicides with mountain climbers IC at start
- 10 4-ct mountain climbers together
- 3 minutes of fast feet: down, jump, squat
- Thang 2: tripod hold: 5 minutes
- Pax line up facing Ashland and get into tripod plank hold
- Pax at the far left counts down, runs to the end and yells “switch”
- Pax switch arms.
- Repeat until every Pax has gone 3 times.
- Thang 3: Dora 1-2-3 on playground equipment: 15mins
- One pax climbs playground equipment; the other executes exercises
- 50-100-150: dips, LBCs, squats
- Thang 4: Dora 1-2-3 with pull ups: 15mins
- One pax runs and does pull up; the other executes exercises
- 50-50: Jack Webb push ups, big boy situps
- Mary: 5 mins
- Crab Rollovers: right foot, left hand, flip over to your right.
- American Hammers