AO: The Swanson

When: 07/29/2020

PAX:

Number of Pax: 9

Pax Names: Creme-Filled, Ditka, Excitebike, Forest Gump, Go Blue!, Googan, Pick-Up Line, Short Circuit, Tri-Delt,

Number of FNGS: 0

FNG Names:

QIC: Go Blue!


The BackBlast:

Intro:

Beautiful morning for a beatdown. Began with a slow mosey to start the …

Warm-o-Rama:

  • SSH (x20, IC)
  • A little faster mosey with some Butt Kickers
  • Heisman* (x15, IC)
  • A little faster mosey to …
  • Mountain Climbers (x15, IC)
  • A little faster mosey to …
  • Sun Gods (x10 FWD/REV, IC)
  • Dr. Js (x7 FWD/REV, L/R, IC)
  • A litte faster mosey** to …
  • Side Plank Merkins (x10, IC)
  • A sprint to …

The Thang:

  1. Killer Bs
    • Bearcrawl ~ 100 ft
    • Broad Jump 5x, Burpee 3x back to start
    • Rinse and repeat
  2. 11s
    • Exercise 1: Hand Release Merkins at the bottom (starting with 10)
    • Box Jump up the “bleachers”
    • Exercise 2: Reverse Grip Hanging Row at the top (starting with 1)
    • Repeat, decrementing exercise 1, incrementing exercise 2, with a total of 11 reps each set. Go until 1x exercise 1 and 10x exercise 2.

6 MoM:

  • Plank circle 60, with high/low/side plank switches
    • PAX hold plank and count off in a circle until 60 is hit***
  • Freddie Mercury (x15, IC)
  • BBSU (x15, IC)
  • American Hammer (x15, IC)

COT:

YHC reminded all to tell your family and loved ones that you love them, every day. We’ve all heard this advice, but it’s good to be reminded of because it’s easy to take for granted with those you see every day.

Naked Man Moleskin:

* Whether it was lack of clear direction from YHC or we have some very bad Heisman posers, this was a complete disaster … but it was rather comical, so there’s that.

** It is debatable whether some of these moseys were really any faster than the previous … maybe the first 10 ft … it’s the thought that counts.

*** Slow counts and random stories are encouraged.

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