AO: The Main Event

When: 07/28/2022

PAX:

Number of Pax: 12

Pax Names: A-Aron, BROTHER BLUTO, Cliff Clavin, Damone, Mr. Burns, Nomaa, Pong, Redick, Slick Back, Sloan, Smails, Undercover Brother,

Number of FNGS: 0

FNG Names: N/A

QIC: Redick


The BackBlast:

 

Warm Up – rifle carry to the field

  • Side Straddle Hops x 25
  • Imperial Walkers x 10
  • Tappy Taps x 10
  • Quads
  • Stanky Leg
  • Hip Flexors
  • Shoulder
  • Neck Rolls
  • Down dog / hip stretch by bringing each leg forward

Thang 1: 

Curls x 25

Overhead press x 15

Gargoyle Squat x 15

Skull Crushers x 15

Chest Press x 25

Sprint to end of the field.  Quick break, sprint back

Curls x 25

Overhead press x 15

Gargoyle Squat x 15

Skull Crushers x 10

Chest Press x 25

Thang 2: 

BOMBS x 2 – up and down the ampitheater

 Burpees x 10

Overhead claps x 25

Merkins x 25

Big boys x 25

Squats x 10

Thang 3: 

Run to the sport court

  • Partner up – half do pull ups / something with back muscles
  • Other half does Plank, Side Plank, Mountain Climbers, Tricep dips, etc…
  • 1 min wall sit

Mary: 

  • Freddy Mercury x 1 min
  • American Hammers x 1 min
  • Merkin around the world

COT: 

It’s been one of my honors to be a part of this group.  It’s not goodbye, it’s see you later.

 

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