AO: The Swanson

When: 04/12/2023


Number of Pax: 7

Pax Names: Bootleg, Downhill, Earthworm Jim, FiddyCent, Go Blue!, Legs, Road Kill,

Number of FNGS: 0

FNG Names:

QIC: Legs

The BackBlast:

Conditions: It was either the warm weather or my milkshake but it brought the boys out to the warmer gloom this morning.Warm-Up:
Flamingo Jumps
Side shuffle left
Side Shuffle right
Seal Jacks x10 (4ct)
Albatross Wings (all 4ct)
  • 20 fwd arm circles and hold
  • 20 rear arm circles and hold
  • 20 x Seal Claps and hold
  • 20 x overhead claps and hold
  • 20 x Flapping Wings and hold
  • Recover
The Thang:  Morning at the Zoo
3 x Zoo Circuits    6x Stations
Mule Kicks x 15 each leg
Half Shrimp Squats x 15 each leg
Dirty Dogs x 15 each leg
Seal Pushups (w/clap) x 20ct
Bird Dog  x 15 each leg
Monkey Humpers x 15 (4ct)
Rectangle Sides (mvmnt between exercises) x 3 Rds
Round 1
Side A – Bear Crawls
Side B – Duck Walk
Round 2
Side A – Crab Walk
Side B – Frogger
Round 3
Side A – Baboon
Side B – Duck Walk
Bear Hold – 1min
Flutter Kicks – 30 ct (1min)
Crunchy Frog – 30ct (1min)
Butterfly sit ups
Dead Bugs
Heels to Heaven (all dirty dogs go to heaven)Feedback on the Q’s performanceAnnouncements:
·      2nd F gathering at Envy Brewing TonightCount-o-Rama
Q took us out in prayer