AO: The Swanson

When: 01/31/2024


Number of Pax:

Pax Names:

Number of FNGS:

FNG Names:


The BackBlast:

AO: ao_the-swanson
Q: Disco
PAX: ODD JOB, Downhill, Bunsen, Go Blue, Kungfu Panda, Overboard, Topless,
FNGs: None
· Mosey
· Side Straddle Hops: 20 Reps
· High Knees: 20 reps
· Good Mornings 20
· Sun Gods: 20 reps
· Reverse Sun Gods: 20 repos
· Bodyweight Squats: 20 reps
Abe bagodas: 20 reps
erform each exercise for 45 seconds, followed by a 15-second rest before moving to the next exercise. Complete the entire circuit, rest for 1-2 minutes, and then repeat for a total of 3 rounds.
· Burpees: Explosively jump, do a push-up, and repeat. Modify with a step-back instead of a jump if needed.
· Mountain Climbers: Get into a plank position and alternate bringing knees towards your chest in a running motion.
· Jump Lunges: Perform alternating lunges while switching legs mid-air.
· Merkins: Maintain a straight line from head to heels while lowering and raising your body.
· Squat Jumps: Perform a deep squat and explode into a jump, landing softly back into the squat position.
· Plank Shoulder Taps: In a plank position, tap your opposite shoulder with each hand while maintaining stability.
· Freddy Mercuries: Lie on your back and perform bicycle-like movements with your legs while reaching opposite elbows to knees.

Lunges with 5 Big Boy situps on each corner of the basketball court

· Cobra Stretch: 1 minute (for the back and core)
· Child’s Pose: 1 minute (to stretch the lower back and hips)
· Down Dog
· Quad Stretch in Lunge: 1 minute (for the front thighs)
· Standing Forward Fold: 1 minute (to release tension in the hamstrings and lower back)
Chest Opener Stretch: 1 minute (for the chest and shoulders)

Book Club on Feb 16
Check out new TV channel NGBN.TV
‘Success Is Not Final: Failure Is Not Fatal: It is the courage to continue that counts” – Winston Churchill

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