AO: The Main Event

When: 10/28/2022


Number of Pax: 11

Pax Names: A-Aron, Grace, Mayhem, Mr. Burns, Nomaa, Slick Back, Sloan, Smails, Sparky, Undercover Brother,

Number of FNGS: 0

FNG Names: Koko (not an FNG)

QIC: A-Aron

The BackBlast:

Warm up: tappy taps, arm circles- front and back, overhead and seal claps, alarm clocks

The THANG: two 1 minute circuits of curls, overhead presses, goblin squats, Chest presses, thread the needle with the coupon,  mountain climbers, merkins, Freddy Mercurys, big boy sit-ups, pelvic thrusts, and squats.

Broke up the circuits with 25 yard sprints for 10 minutes with alternate lunges.

Ended with Michael Phelps and 100 second plank.

COT- enjoy time with your family this weekend and on Halloween- my kids are a bit older now and the time passes quickly with the costumes and trick or treating.





Pelvic Thrusts 



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