AO: The Swanson

When: 10/12/2022

PAX:

Number of Pax: 7

Pax Names: Bunsen, Downhill, FiddyCent, Forest Gump, Googan, Monsanto,

Number of FNGS: 1

FNG Names: Bruin

QIC: Forest Gump


The BackBlast:

Intro:

Disclaimer noted. Some PAX rolling in hot. Mumble chatter about calves still hurting from Abductions beatdown or climbing the Manitou Incline

Warm-o-Rama:

Capri Lap for Googan & FiddyCent to join the group.

SSH – 15 (IC)

Imperial Walkers – 15 (IC)

String Rippers – 10 (IC)

Sungods – 10 forward/reverse (IC)

Mountain Climbers – 15 (IC)

The Thang:

Grab some crete from Bunsen’s truck and circle round for some weighted exercises.

20 Curls

1 Lap -> 10 (OYO) Halos (each way), 25 (IC) “kettlebell” swings; a.k.a. cinder swings, 20 shoulder shrugs (OYO)

1 Lap -> 10 (IC) Goblet Squats, 10 (IC) Rt Arm Thrusts, 10 (IC) Lt Arm Thrusts, 10 (IC) Squat Thrusts

1 Lap -> All (IC), 10 Overhead Press, 10 Bent over rows, 10 Overhead triceps

1 Lap -> 10 Manmakers with the cinder (OYO)

6MoM:

1 Lap. Had planned a couple more, but Downhill requested a moment to bring out the shiny white board for some coaxing of PAX to sign up to Q. All PAX signed up.

COT:

Go Blue’s father with cancer diagnosis. Gump’s parents – mom had surgery, dad recovering from chemo. Several praises.