AO: The Goat Rodeo

When: 10/06/2021

PAX:

Number of Pax: 4

Pax Names: FIFO, Homer, Lemond, Sumo,

Number of FNGS: 0

FNG Names:

QIC: LeMond


The BackBlast:

Oct 5, 2021 Goat Rodeo

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

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