AO: The Swanson

When: 04/23/2024

PAX:

Number of Pax:

Pax Names:

Number of FNGS:

FNG Names:

QIC:


The BackBlast:

AO: ao_the-swanson
Q: Go Blue
PAX: Go Blue, Earthworm Jim, ODD JOB, Monsanto
FNGs: None
COUNT: 4
Temps dropped a bit overnight so YHC decided to keep the PAX warm with constant movement (except for those plank holds). PAX were welcomed, disclaimed, and we got right into it…

WARMUP:
SSH x15 IC
String rippers x12 IC
Mosey with high knees, butt kicks, Butkus, and copperhead squat jumps along the way
Backpedal up the hill.
Down the bleachers and box jump back up.
Inverted rows x10, plank, inverted rows x10, plank.
Dips x15, mosey down the hill, backpedal back up, dips x20.
Mosey down the hill and around the ball field back towards the bball courts where we found 4 cones :thinking_face:.

THE THANG:
4 stations, exercise on each station. PAX from station 1 finishes the reps, then relieves station 2, who relieves station 3, who relieves station 4, who goes to station 1. Rinse and repeat.
2 full rounds done with then switched exercises at each station for another 2 rounds
1. Cindy overhead press x10
2. Apollo Ohno
3. Side plank merkins
4. Dirty dogs
Switcheroo
1. Cindy curls for the girls x10
2. Bonnie Blair’s
3. Catalina wine mixer
4. Donkey kicks

MARY:
Plank tap punch x10
Hundreds x100 (duh)
Pickle pounders x10 IC
American hammer x20 IC

ANNOUNCEMENTS:
Happy hour Thursday (already passed, should have been there :stuck_out_tongue_winking_eye:)
Kilt ruck, book club, goruck challenge coming up. Look on slack for details and opportunities for OTB training for goruck.

COT:
YHC led out in a short prayer.

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