AO: Zoo Crew

When: 09/11/2021

PAX:

Number of Pax: 6

Pax Names: Arts N Crafts, GTL, Homer, Lemond, Rancid, Sand Man, Sumo, Waddle,

Number of FNGS: 0

FNG Names:

QIC: LeMond


The BackBlast:

Sept 11, 2021 Zoo Crew.

  1. Warmorama: 5 mins
    1. Imperial Walkers
    2. Windmills
    3. Arm circles, or Sun Gods
    4. Back-stepping lunges
    5. In unison PAX does 2-count side straddle hop and counts reps 1-5 out loud. Reps 6-21 are all mental and everyone must stop together at 21. If anyone stops early or goes over Q has PAX perform penalty workout of Q’s choice.
  2. Pre-thang at grove: 10 mins
    1. Bunny vs Bear: 5 bunny hops, other partner bear crawls.
    2. Crab vs Bear: 5 bunny hops, other partner bear crawls.
  3. Hero’s Journey Challenge: 5 sets under roof, 10 mins
    1. 10 4-ct high knees
    2. 10 4-ct squats
    3. 10 4-ct alternate shoulder taps
    4. 10 4-ct fire hydrants
  4. Thang 1: 30 mins
    1. To set out cones: light calisthenics at each 10-yard line
      1. Pyramid: 5,10,20,10,5
      2. Star jumps, OYO
      3. Speed skaters
    2. 3 parking lot lines per 10 yards.
    3. 100 yard field marked at 10 yard increments. Perform 10 Merkins, 1 Burpee (11’s) at the 10, sprint the remaining 90 yards. Recover jog back to the 20. Perform 9 Merkins, 2 Burpees, sprint the remaining 80 yards, recover jog to the 30. Repeat until all 100 yards and 11’s have been completed. Plank/core exercise until remaining PAX complete.
  5. Thang 2: in tunnel, 10 mins
    1. Wall sit: each Pax takes a turn running around and high fiving the other Pax.
    2. Alternating leg raises, recover
    3. Wall sit: left-right punches
  6. Mary: 5 mins
    1. Flutter kicks
    2. Supermans
    3. Side bends
    4. LBCs
    5. Penguins
    6. American Hammers

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