AO: Zoo Crew

When: 08/28/2021


Number of Pax: 9

Pax Names: Arts N Crafts, Homer, Percy, Rancid, Schroeder, Sumo, Waddle,

Number of FNGS: 2

FNG Names: Peacock, Razorback

QIC: Waddle

The BackBlast:

Another steamy morning was met by 9 brave Pax. We were proud to have Razorback from Charlotte joining us. We also had Peacock join us.


  • Shoulder Blast x16 IC (abe vigoda forward & back, OH claps, seal claps, & moroccan nightclubs)
  • Lunge with lean back x 12 IC
  • Turn & Bounce x 14 IC
  • Spiderman touch the sky x 12 IC
  • Break Dancers x 16 IC
  • Over the Rainbow x 16 IC (from back with knees bent lift butt and low back off the ground while reaching up and over with one arm for a good side and ab stretch)
  • Alternating Shoulder Taps x 10 IC
  • Alternating Knee Taps x 10 IC
  • Alternating Ankle Taps x 10 IC

We brought the flag on a fellowship run to the garden between the Zoo and Conservatory

The Thang – Suicide Stacks: Suicide run to each benchmark and back where 5, 10, 15, then 20 reps of an exercise is performed. Followed by a stack where we run and 5 reps is done at the first bench, then bear crawl to the next bench 5 reps again plus 10 of the next exercise is performed. Then run to the third for 5, 10, and 15, and bear crawl to the fourth for 5, 10, 15, and 20 reps of each exercise

  • First set: 5x Turkish Get ups, 10x Carolina Dry Docks, 15x Big Boy Situps, 20x Squats
  • Second set: 5x Burpees, 10x Werkins, 15x Imperial Walkers, 20x Crab Cakes

We did a circle of Failure to Launch before running the flag back to the Administative Building for


  • Superman 3 x 15 sec
  • Leg throwdown to failure
  • Superman 3 x 15 sec
  • American Hammer x 30 IC

CoT – I shared some thoughts the importance of celebrating accomplishing the tasks and actions we do in our daily lives. Not just the big things, but the little things like getting up in the morning or cooking a meal. We can reinforce doing the good things in life by celebrating when we do them.  Sumo added the importance of celebrating the experience we gain even if we don’t accomplish our goal or cannot do what we might have wanted.

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