AO: The Goat Rodeo
When: 03/02/2022
PAX:
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
- Warmorama: 5 mins
- Windmill 12
- Daisy pickers.
- Arm circles, seal claps, overhead claps
- Mountain Climbers 12
- Monkey humpers
- Hillbilly Squats
- Walking lunges across short field.
- Pre-Thange Jacked Up! From dry pavement
- Mosey around path, alternating between high knees and butt kickers
- 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.
- Let’s do 20 4-ct IC
- Absolution x10
- Thang: The Hightower
-
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
-
- Extra: Assisted pull ups
- Mary: 5 mins
- Flutter kicks
- Australian Snow Angels on the rocks.
- Freddie Mercuries
- Dips
- American Hammers