AO: The Swanson

When: 12/27/2023

PAX:

Number of Pax:

Pax Names:

Number of FNGS:

FNG Names:

QIC:


The BackBlast:

AO: ao_the-swanson
Q: Legs
PAX: Topless, Go Blue, Disco, Flo, Legs, Pythagoras, Monsanto
FNGs: None
COUNT: 7
The gloom was not as cold as it has been the past couple days which made for great conditions for our beatdown today.

WARMUP:
SSH IC x 15
Sun Gods IC x 10
Reverse Sun Gods IC x 10
Windmills IC x 15

THE THANG:
Deck The Halls With Beatdown Cards
– Pax split into two teams and lined up on opposite free throw lines of a basketball court.
– one from each team executed a movement of Q’s chosing to the center position
– each drew a card from beatdown deck. rules of the card game War were applied and highest card won. that card was the exercise for us which we all performed OYO unless otherwise dictated by Q.
– while team member was executing movement, all other PAX were holding a plank, or Al Gore or banana hold respective to the 3 rounds we did.

MARY:
– High Slow Flutter Kicks
– Hello Dollys
– Box Cutters
– American Hammers

ANNOUNCEMENTS:
– start training for the GoRuck Tough
– Holiday Party JAN 13th

COT:
Q discussed benefit and purpose of QSource. then closed in prayer.

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