AO: The Goat Rodeo
When: 03/30/2022
PAX:
Number of Pax: 4
Pax Names: Lemond, MaryLou, Waddle,
Number of FNGS: 0
FNG Names:
QIC: MaryLou
The BackBlast:
Very warm Wednesday morning at The Goat Rodeo. Was supposed to be rainy, but it held off (thankfully). We had a great beatdown in the gloom with a special visitor from Omaha!
Warm-a-Rama:
– Arm Circles Forward/Reverse x 10 each, Seal Clap x 10
– Imperial walkers x 25
– SSH x 25
– Butt Kickers x 10
– Tappy-Tap-Taps x 10
– 10 x BOYO
Thang1: Lightpost run
– Run to each lightpost (~17 posts), 3 x merkin at each
– Run to each lightpost, 4 x squat at each
– Run to each lightpost, 5 x high knees (2 is 1)
– 10 x BOYO
Thang2: Rock series
– 10 x IC Incline Merkins
– 10 x Rock/Box Jumps OYO
– 10 x IC Dirkins
– 10 x Step up each leg IC
– Repeat –
– Repeat –
– 10 x BOYO
Thang3: SPR
– 1 Pax holds squat….1 Pax holds plank….1 Pax Runs a lap of playground
– Rotate –
– Complete 3 passes
– 10 x BOYO
Mosey
5 minutes of MaryLou Mary:
– 10 x Low Dolly’s
– 10 x LBC
– 20 x Windshield wipers
– 10 x superman wipes
– 20 x IC American Hammers
-mL