AO: The Nunnery
When: 06/21/2023
PAX:
Number of Pax: 9
Pax Names: Alliance, Dizzy, Gold, Madoff, Päntsdrunk, Public Access, Silver Spoon, Snork, TotalRecall,
Number of FNGS: 0
FNG Names:
QIC: Public Access
The BackBlast:
Warmup (on asphalt)
Abe Vigodas 25x each way in cad
Daisy pickers 12x in cad
Mountain man poopers 12x in cad
Side straddle hops 25x 4 counts
Bobby Hurley’s 12x (OYO)
Apolo Ohno’s 12x (OYO)
Imperial Walkers 4 count, 12x in cad
Old Man stretch 20 count each side
Finkle Swings 12 kicks each side
N.U.G.G.E.E.S.
Partner up. Pax 1 does exercise while Pax 2 traverses 1/2 field doing lunges/ bear crawl / runs back.
Swap out and continue the exercise until the goal of reps is complete for the group. The exercises and reps are:
10 NEMOs (on back overhead tris, press, incl merkin, get-up, shoulder press, incl merkin,press, overhead tri)ManMaker Merkins
20 Upright Row w/ Block
30 Grip, Rip, and Roll (GRRs)
40 Get Low (Merkin on two blocks)
30 Elf on the Shelf (overhead press, oblique)
20 E2K (oblique crunch, cross legged)
10 Sphinx Merkin (tricep merkins from elbows)
When pair of Pax complete, Fellowship run. around bldg.
Round 2 (if necessary)
Wall sits (1min) pass the block from pax 1 back to pax 1
The Hodor (20x OYO) squat lift block, overhead press to tricep press, back to block to ground
Diamonds (15x OYO)
Block Swings (15 in cad)