AO: The Swanson

When: 01/03/2024

PAX:

Number of Pax:

Pax Names:

Number of FNGS:

FNG Names:

QIC:


The BackBlast:

AO: ao_the-swanson
Q: Flo
PAX: Go Blue, Downhill, Earthworm Jim, Flo, Topless
FNGs: None
COUNT: 5
WARMUP:
Googin lap
SSH x 10 (IC)
String Rippers x 10 (IC)
Sun Gods x 10 (IC)
OH Claps x 10 (IC)
Reverse Sun Gods x 10 (IC)

THE THANG:
It’s a Long Way to the Top:
Started at bottom to top of the stadium seats at each row PAX would have to complete 50 step ups and an exercise before moving up to the next row. Exercises were as follows below:

First Row: 70 SSH

Second Row: 60 Mountain Climbers

Third Row: 50 LBCs

Fourth Row: 40 Squats

Fifth Row: 30 Calf Raises w/heels hanging off seats

Sixth Row: 20 Merkins

Seventh Row: 10 Burpees

MARY:
Rowers x 10 (IC)
Freddie Mercury x10 (IC)
Broken Bicycle x 10 (IC)
Side Plank Twists x 10 (IC both sides)
American Hammer x 20 (IC)

ANNOUNCEMENTS:
OTB Samurai Challenge 1/3
Holiday Party 1/13
Freed To Lead Discussion 1/19

COT:
Lifted up all those who are sick, who are traveling
Lifted up Earthworm Jim’s son’s one who is in CA the other in Washington DC

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