AO: The Goat Rodeo

When: 02/15/2023


Number of Pax: 3

Pax Names: Chick, Sumo,

Number of FNGS: 0

FNG Names:

QIC: Sumo

The BackBlast:

It was an amazing day for February. The morning started off with rain as YHC was walking over to The Goat Rodeo but the rain quickly went away and lead to a pretty strong wind. This is a good thing as we had a little ground work to do. YHC arrived with about 10 minutes to spare. Sully (DR from Naperville) was in with 10 minutes to spare too. Chick was early by being exactly on time. And with that we were ready to go.

The preamble and mission statements were declared and off we went.


This was kept simple with SSH IC x 20 and Baba O’Reilly. With Warm-o-Rama done, it was time for

The Thang:

YHC has every intention of leading the Chicago area PAX through The Murph this year so today was a Murph preparedness test. We did Cindy Crawford. Check the exicon for more details. But for 20 minutes, the idea was to see how many reps we’d each respectively get in. If any of us got to 20, then we would have done the full Murph (minus the running) so this was a good test to see what we could do. YHC managed to complete 9 full reps so there’s loads of work to be done. Chicago Pax are NOT going to like my beatdowns for the next couple of months. But we don’t show up for a walk in the park. If that’s what you want, join a ruck group.

After the main part of the beatdown we moseyed to a park bench for AMRAP inclined Carolina Dry Docks. YHC managed to get 17, Chick 18 and Sully 10. So we had a penalty of 5 burpees OYO. Definitely not fun after all those merkins.


With about 10 minutes left we did a circle of Mary. This consisted of:

5 x Merkins from Sully
Low flutter kicks x 20 IC from Chick
Zombie Crunch x 15 IC from Sumo
Hip thrusts x 20 IC from Sully
Shoulder Taps x 15 IC from Chick
3-minute long low plank hold from Sumo
American Hammer x 15 from Sumo


It’d definitely come to the attention of many that we don’t do enough with shoulders nor do we diversify our exercises. Today was the start of righting that wrong.

Aye – Sumo

Leave a Comment