AO: The Swanson

When: 05/18/2022

PAX:

Number of Pax: 7

Pax Names: Bootleg, Bunsen, Downhill, Forest Gump, Go Blue!, Goose, Tri-Delt,

Number of FNGS: 0

FNG Names:

QIC: Go Blue!


The BackBlast:

Intro:

It was a balmy 53 deg this morning. What better way to start the day than with a beatdown that burns, burns, burns….

The mission and disclaimer were provided by YHC and then off to the…

Warm-o-Rama:

  • Abbreviated mosey around the parking lot
  • SSH, x15 IC
  • String rippers, x15 IC
  • Mosey with high knees, butt kickers
  • Witches brew, x10 IC (each side, each way)
  • Mosey with side shuffle (each way)
  • Abe Vigoda, x10 IC

The Thang:

  • The Ring of Fire (x3)
    1. PAX circled up in plank and took turns doing 5 merkins around the circle, for the duration of Johnny Cash’s Ring of Fire.
    2. PAX circled up in Al Gore and took turns doing 5 squats around the circle, for the duration of Johnny Cash’s Ring of Fire.
    3. PAX circled up on their 6 with a 6” leg lift and took turns doing 5 4-Ct low slow flutters around the circle, for the duration of Johnny Cash’s Ring of Fire.
  • You’re Merkin My Back Hurt
    • An 11s workout with Hand Release Merkins and Inverted Rows. Sprint up the hill between and mosey down.

6MoM:

  • Bay City Scissors, x8 IC
  • Squeaky Bed Rosilita, x8 IC
    • Rosalita, when the legs open, perform crunch by pushing hands down thru open legs
  • American Hammer, x21 IC

COT:

  • YHC closed us out with a short prayer.

Naked Man Moleskin:

  • Guess you had to be there.