AO: The Swanson

When: 08/12/2020

PAX:

Number of Pax: 9

Pax Names: Creme-Filled, Ditka, Excitebike, Forest Gump, Go Blue!, Googan, Pick-Up Line, Short Circuit, Tri-Delt,

Number of FNGS: 0

FNG Names:

QIC: Go Blue!


The BackBlast:

Intro:

Solid turnout in the gloom this morning. PAX were ready and the mosey began…

Warm-o-Rama:

  • SSH, x20 IC
  • High knees, x15 IC
  • Butt kickers, x15 IC
  • String rippers, x15 IC
  • Excited* Hillbillies, x15 IC
  • 8 count body builders, x10 IC
  • Sun gods, x10 IC fwd/rev

The Thang:

  1. 11s: PAX start with 10 of exercise 1, back peddle up the hill**, then 1 of exercise 2, then run down the hill. R&R decreasing exercise 1 reps and increasing exercise 2 reps each set. Total reps add to 11 each set.
    Exercise 1 = Burpees, Exercise 2 = Monkey Humpers
  2. Sally: PAX form a circle and perform Catalina Wine Mixers to “bring sally up, bring sally down” for entirety of song. Up on sally up, down on sally down.
  3. Slow mosey around the park with stops to practice cadence counts. Each Of the PAX took turns calling an exercise in cadence.
    – SSH
    – Carolina dry docks
    – Mountain climbers
    – Copperhead squat
    – Plank jacks
    – Peter Parkers
    – SSH
    – Mountain climbers

6MoM:

  • Low dolly, x20 IC
  • Low slow flutter, x20 IC
  • American hammer, x25 IC***

COT:

Prayers go out to kids, teachers, and other school employees as we approach the start of the school year amid C19. May districts and schools make smart and safe choices for all.

Naked Man Moleskin:

* Because a non-excited hillbilly is just…. not exciting.
** Who knew hill back peddles could burn so bad?!? PAX hit a new record for most mid-wife noises on this one. Burn, burn, buuuurrrrrrrn!!!
*** With an extra slow “1-2-3” on 18 and 19 just to let the PAX think we’d end on 20.

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