AO: The Green Room

When: 12/28/2021

PAX:

Number of Pax: 7

Pax Names: Amtrak, Don Juan, Lemond, Nemo, Sumo, Throttle, Waddle,

Number of FNGS: 0

FNG Names:

QIC: Waddle


The BackBlast:

A lovely 30 degree morning welcomed 7 Pax and one forgetful Q.

Warm-a-rama

  • Motivator from 8 led by Nemo
  • Good Morning x 10 IC
  • Hillbilly Squats x 10 IC
  • Starcatchers x 10 IC
  • Over the Rainbow x 10 IC (on back bridge and reach arm over head and across to stretch abs and sides)
  • Leg Swings x 10 each leg Front to back and side to side
  • Rocky Balboas x 100

Mosey to Jo Hill with 4 coupons.

The Thang – 50 reps of each exercise. 1 partner does the exercise while the other runs up and across Jo Hill.

  1. Merkin Drag-throughs
  2. Lunge
  3. Thrusters
  4. Rows
  5. Goblet Squats
  6. Block Swings
  7. OH Press through
  8. Curls
  9. Grave Diggers

Coupon Jog back to the Boathouse with just enough time to end with American Hammer x 21 IC

CoT – Goat Rodeo tomorrow at 0530 with Lemond on the Q. Leaders are still needed for Dip City or CoJack. Ladybug of F3 Evanston would welcome any Pax looking for a 12/31 beatdown.

Getting up in the morning and pushing yourself isn’t easy. Chosen pain has a very different flavor and effect on us. Pain is inevitable, suffering is optional.

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