AO: The Main Event

When: 01/28/2022


Number of Pax: 8

Pax Names: A-Aron, BROTHER BLUTO, Grace, Slick Back, Smails, Terps,

Number of FNGS: 1

FNG Names: @Psaki or Saki or Sake

QIC: @sloan

The BackBlast:

Motivators down from x5

Down on ground

Spider man planks x10

On Back, like bicycle but pulling foot in

Cross body mountain climbers x 10

Stand up

Goof balls x10

Marching quad stretch pull foot to butt


Move to pavilion


Pistol squat to bench 10 reps/ each leg repeat 8 reps/each leg 2 more times

Eccentric step down  10 reps L and R then determined to slippery

Surf board squat touch ground, jump up twist 180 degrees other leg on front of board x15

Bulgarian split squat-bench 10 reps L then R then repeat surf board above and back to romanian) 3x total


Side Squats 10 reps L then  R

Bonnie Blairs 15 reps  then repeat side squat L/R above back to bonnies) 3x total


Squat Jumps x15

Calf raises feet pointed out duck like 10PM and 2PM: 10 slow reps hold at top then 10 fast burn out

Calf raises feet pointed out in front parallel 12PM: 10 slow reps hold at top then 10 fast burn out

Calf raises feet pointed in pigeon toed: 10 slow reps hold at top then 10 fast burn out


Abs V Up like bow to boat x15

Stand up hold table and squat low butt to ground and stand up x10

Abs from plank pull feet in wide like a frog swimming or jump feet in wide and back out x10

Monkey humper into squat standup x10

Flutter Kicks or scissor kicks x20


Run Up Hill to Library

Gorilla hops laterally and back

Inch worm

Karaoke down and back

High knees down but kickers back


Run back to parking lot for COT

COT: Chapter 12 of Dale Carnegies: How To Stop Worrying and Start Living

“Most vital lesson I have learned is the importance of what we think.  If I knew what you think, I would know what you are. Our thoughts make us what we are. Our mental attitude determines our fate.

Emerson: “A man is what he thinks about all day long…..How could he possibly be anything else?”

Marcus Aurelius: “Our life is what our thoughts make it.”

Norman Vincent Peale: “You are not what you think you are, but what you think, you are

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