AO: The Swanson

When: 04/17/2024

PAX:

Number of Pax:

Pax Names:

Number of FNGS:

FNG Names:

QIC:


The BackBlast:

AO: ao_the-swanson
Q: Fiddy Cent
PAX: Topless, Go Blue, ODD JOB, Bunsen, Disco, Earthworm Jim, Bob the Builder, Fiddy Cent
FNGs: None
COUNT: 8
Tough workout. Good job PAX!
WARMUP:
1. mosey around the parking lot
2. 15 SSH
3. 15 Sun Gods
4. 15 Reverse Sun Gods
5. 15 String Rippers
6. 15 Copperhead squats
7. 15 A Pagoda
THE THANG:
1. Basketball court plyometrics
1. High Knees
2. Butt Kickers
3. Kareokee
4. Kareokee other side
5. Skip
6. Dog in the Bush
1. Mosey up the hill
2. 30 Rows
3. 30 each leg plank leg raises
4. 30 dips
5. Plank for 60 seconds
6. 30 each side superman flutter
7. 30 box jumps
8. 30 merkins
9. plank for 60 seconds
10. walk to the FIRST tree
11. 30 2-count bent over lat raise
12. 30 each leg step ups
13. 30 dips
14. plank for 60 seconds
15. walk to the SECOND tree
MARY:
1. 30 seconds of:
1. plank taps
2. side plank
3. other side plank
4. superman
1. 25 toe touches
2. 15 4 count american hammer
ANNOUNCEMENTS:
lunch today and other stuff
COT:
– bunsen spouse doctors appt
– fiddy’s friend ellen bad cancer diagnosis
– sunrise on the rock
– The Peace of the Wild Things by Wendell Berry
“When despair for the world grows in me
and I wake in the night at the least sound
in fear of what my life and my children’s lives may be,
I go and lie down where the wood drake
rests in his beauty on the water, and the great heron feeds.
I come into the peace of wild things
who do not tax their lives with forethought
of grief. I come into the presence of still water.
And I feel above me the day-blind stars
waiting with their light. For a time
I rest in the grace of the world, and am free.”Nf PLAYLIST:
– Motto
– The Search
– Hope
– Gone
– That’s a joke
– Change
– My Stress
– When I Grow Up
– Lie

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