AO: The Swanson
When: 04/12/2023
PAX:
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:
Mosey
Flamingo Jumps
Side shuffle left
Side Shuffle right
Seal Jacks x10 (4ct)
Albatross Wings (all 4ct)
Mosey
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
Mary:
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
Name-O-Rama
Q took us out in prayer
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
Mary:
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
Name-O-Rama
Q took us out in prayer