Pleasant morning for Urkins and Dips

AO: The Goat Rodeo

When: 09/01/2021


Number of Pax: 7

Pax Names: Chick, Homer, Lemond, Rancid, Sand Man, Sumo,

Number of FNGS: 1


QIC: LeMond

The BackBlast:

Sept 1, 2021 Goat Rodeo

  1. Warmorama
    1. Motivator from 6
    2. Imperial Walkers
    3. Windmills
    4. Arm circles, or Sun Gods
    5. Back-stepping lunges
    6. Hillbilly Squats
  2. Pre-thang at benches at start of 606
    1. Pyramid of Dips/Urkins, single count.
    2. 5/10/15/20/15/10/5
  3. Thang1
    1. Walk, jog, sprint exercise on 606 trail to Damen.
  4. Thang2: Quarter Pounder at Churchill Field with cones.
    1. Belching to plant cones.
    2. Done on a Football field or a large parking lot. Sprint to the 25 yards and Do 25 merkins, Run backwards to Goal And Sprint to the 50 and do 50 squats, Backwards to Goal Line sprint to the 75 and do 75 Mountain Climbers, Run backwards to the goal line and sprint to the hundred and do 100 SSH. mix and match exercises for the reps. Do it with a Bricks for a Quarter Pounder with cheese. Rinse and repeat for a Double Quarter Pounder.
    3. 10 Burpees, then run back to start of 606
  5. Mary
    1. Break Dancers
    2. Reachups, LBCs, 25 of each, OYO.
    3. Freddie Mercury
    4. American Hammers

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