AO: The Main Event

When: 11/17/2022


Number of Pax: 10

Pax Names: A-Aron, BROTHER BLUTO, Mancow, Mr. Burns, Pong, Scud, Sloan, Undercover Brother,

Number of FNGS: 0

FNG Names:

QIC: Smails

The BackBlast:


  • Motivators from 7
  • 10 burpees
  • Don Quixotes
  • Mountain climbers in cadence
  • Imperial walkers
  • Bonnie Blairs
  • Apollo Onos
  • Rifle Carry to grass

THANG:  Alternate between traverses and coupon exercises.


Sprint and job back

Karoake left there – Karaoke right back

Broad jumps 1/2 way – jog back

Lunges 1/2 way there and back

Buttkicks both ways

Cherry pickers both ways

Spring and jog back

Karoake left there – Karaoke right back


Coupon Exercises: 

Curls to 20 x 4

Overhead press to 20 x 2

Chest press to 40 x 2

Rows to 20 x 2

Skull crushes to 20 x 1

Calf raises to 20 x 3 (normal/sumo/pigeon)


Additional Exercises mixed in:

Quadraped thoracic rotations

one legged glute bridges

regular glute bridges

Donkey kicks

American hammers




The first to apologize is the bravest.

The first to forgive is the strongest.

The first to forget is the happiest.

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