AO: The Goat Rodeo

When: 12/29/2021

PAX:

Number of Pax: 3

Pax Names: Amtrak, Sumo,

Number of FNGS: 0

FNG Names:

QIC: LeMond


The BackBlast:

  1. Warmorama: 5 mins
    1. Motivator down from 6
    2. Arm circles forward and backward
    3. Back-stepping lunges, raising up arms.
    4. Osprey squats
  2. Pre-thang: at start of 606, 10 mins
    1. High knees across field; 10 burpees, jog back.
    2. Butt kickers across field; 10 burpees, jog back
    3. Absolution: 10 IC together!
  3. Thang 1: at the playground
    1. 5 pull ups (assist those who can’t)
    2. Pax hang while each Pax takes a run around playground
    3. 5 alternating one-legged squats
    4. 5 knee ups in cadence
    5. 5 alternating side leg swings
    6. 5 calf raises
  4. Thang 2: Cobra Kai
    1. 10 Squat – Front kicks on left leg
    2. 10 squat – Back fists with left arm
    3. 10 Alternating side kicks
    4. Repeat on right side.
    5. Alternating lightning kicks.
    6. Run back and forth, lying down and getting up quickly
    7. 40-second balance exercise
  5. Thang 3:
    1. Partner wheel barrows.
    2. Partner leg curls.
  6. Mary
    1. Crab rollovers
    2. Flutter kicks
    3. American Hammers

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