The Challenge

AO: The Main Event

When: 04/07/2022


Number of Pax: 6

Pax Names: A-Aron, Geppetto, Old Man Bleu, Smails, Undercover Brother,

Number of FNGS: 0

FNG Names:

QIC: sloan

The BackBlast:

Warm Up In Cadence 1-2-3 to 10

High Knees

From plank knees to elbow

On back scissor L leg to right arm then R Leg to left arm

Knee pulls into chest

Hip rock and lift to glute bridge lift

On feet foot pulls in stretching hip

On feet, arm circles forward


Seal claps

Overhead clap

Loosen OYO (Michael Phelps or twist)

Step back across body reaches

Mosey to sport court


Wide pull

Standard Push Up


Chin Ups (palm facing face)

Military push up (elbows touching sides


Close Grip Pull Ups

Wide Push Ups


Staggered pull ups on palm facing you other facing away (on repeat switch hands)

Staggered push ups 1 arm touching side like military other arm out in front flaring elbow out working shoulder (on repeat switch hand that was out in front)


Dealers choice pull up (I did new Army pull up motion)

Incline push up (on repeat do decline)


Burn out 30 sec on 15 sec break for 3 moves then 30sec break in between

Lateral Heisman (1-2-3 move laterally and raise knee to chest)

From plank in and out obliques (L in back out right in back)

Switch kicks (lateral jump kick left foot in air then jump other direction right foot in air)

Abs in cadence (1-2-3 to 10)

Bucket drop

Leg lifts

Recliner in and outs



Deeds of flesh Galatians 5:19 immorality, impurity, sensuality, idolatry, sorcery, enmities, strife, jealousy, outbursts of anger, disputes, dissensions, factions, envying, drunkenness, carousing

Fruit 5:22 Love joy, peace patience, kindness, goodness, faithfulness, gentleness, self-control, against such there is no law.

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