Workout for Peace

AO: The Goat Rodeo

When: 03/02/2022


Number of Pax: 5

Pax Names: Amtrak, Homer, Lemond, MaryLou, Nemo,

Number of FNGS: 0

FNG Names: 0

QIC: LeMond

The BackBlast:

Mar 2, 2022 Goat Rodeo

  1. Warmorama: 5 mins
    1. Windmill 12
    2. Daisy pickers.
    3. Arm circles, seal claps, overhead claps
    4. Mountain Climbers 12
    5. Monkey humpers
    6. Hillbilly Squats
    7. Walking lunges across short field.
  2. Pre-Thange Jacked Up! From dry pavement
    1. Mosey around path, alternating between high knees and butt kickers
    2. Jacked Up A series of different types of jumping jack exercises performed with a descending count in cadence. A typical Jacked Up would go as follows: SSH x 50 IC Seal Jacks x 40 IC Plank Jacks x 30 IC Crossover Squat Jacks (aka Deny Terio) x 20 IC Smurf Jacks x 10 IC Alternatively, the Q can keep the count all the same.
    3. Let’s do 20 4-ct IC
    4. Absolution x10
  3. Thang: The Hightower
    1. This is a part of the workout based on a very apropos Bible Verse: Matthew 5:9 Blessed are the peacemakers, for they will be called children of God. So – 5 Exercises – 9 reps each. 1) Burpees 2)Bodybuilders – burpee with Plank jack 3)Triple Merkin Burpees – burpee with 3 hand release merkins 4)Triple Jump Squat Burpees – burpee with 3 jump squats 5)Putting them all together – Triple Merkin Triple Jump Squat Bodybuilders – burpee with 3 hand release merkins, plank jack, and 3 jump squats

  4. Extra: Assisted pull ups
    1. Mary: 5 mins
    2. Flutter kicks
    3. Australian Snow Angels on the rocks.
    4. Freddie Mercuries
    5. Dips
    6. American Hammers

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