AO: The Swanson

When: 11/15/2023

PAX:

Number of Pax:

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The BackBlast:

AO: ao_the-swanson
Q: Fiddy Cent
PAX: Bunsen, Downhill, Slow Pitch, Topless, Monsanto, Kung Fu Panda, Yoshi
FNGs: None
COUNT: 8
WARMUP:
SSH
Sungods
Reverse Sungods
String Rippers
Apagoda
Butt Kickers
THE THANG:
Inspired by the energizing yet often overlooked deep tracks of the Offspring’s “Smash” album, this segment is designed to distract from the intensity of the workout with engaging complexity:

10 Renegade Rows
10 Merkins
10 Air Squats
1 Down & Back
Progression follows the rhythmic intensity of the album, increasing in reps and rounds:

20 Renegade Rows, 20 Merkins, 20 Air Squats, 2 Down & Back
30 of each, then 3 Down & Back
Peaking at 40 of each, 4 Down & Back
Descending back to 30, then 20, and finally 10, with corresponding Down & Backs.
MARY:
Table Top Tucks
Side Planks
Flutter Kicks
AMERICAN HAMMER!
ANNOUNCEMENTS:
COT:

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