AO: City Limits

When: 10/20/2021

PAX:

Number of Pax: 5

Pax Names: Amtrak, Chick, Homer, Sumo,

Number of FNGS: 0

FNG Names:

QIC: LeMond


The BackBlast:

Oct 20, 2021 Goat Rodeo

  1. Warmorama: 5 mins
    1. Motivator down from 8
    2. Arm circles forward and backward
    3. Seal claps, overhead claps.
    4. Side lunge stretches: 4-count slow
    5. Dive-bomber push ups: 10 4-count slow.
  2. Pre-thang: at start of 606, 10 mins
    1. Lunge step ups: 20 IC
    2. Single leg bends: 20 IC
    3. Alternate arm/leg raises from plank
    4. Repeat once
    5. Mosey down 606 in guardian run.
  3. Thang 1:
    1. Round 1
      1. Partner wheelbarrow shoulder taps: 10 IC; switch
      2. Army crawl 20 yards, 5burpees, army crawl back
      3. Run one length of field; 5 star jumps; run back
    2. Round 2
      1. Partner Big Boy Sit Ups: 10 IC; switch
      2. Bear crawl 20 yards, 5 burpees, bear crawl back
      3. Run one recovery lap together
    3. Round 3
      1. Partner leg curls: one partner holds the others legs
      2. Run home
  4. Notes on groups of 3:
    1. 1 holds 2; 3 does squats
    2. 2 holds 3; 1 does squats
    3. 3 holds 1; 2 does squats
  5. Mary
    1. American Hammer

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