AO: Runway

When: 02/07/2023


Number of Pax: 4

Pax Names: CueBall, Flux Capacitor, MacDaddy, Sludge,

Number of FNGS: 0

FNG Names:

QIC: MacDaddy

The BackBlast:



20 Body Weight Squat IC

10 Willie Mays Hays IC

10 Abe Vigodas IC

10 Polkas IC

10 LBAC, Michael Phelps, 10 Barrel of Monkeys, LBAC in reverse

15 Imperial Walkers IC

The Thang: Starfish configuration with one in the center and 5 cones on the edge. Cones were about 60’ from center forming a star.  Started with 3 man-makers in the middle then rifle carry out to cone 1.  Did the assigned exercise there and then rifle carried back for 3 more man-makers.  Started each round with 3 man-makers and ended with 3 more for 36 total.  

10 Kettlebell swings IC
15 Goblet Squats IC
20 Tricep extensions IC (these were a bit of a nightmare after @Stimpy #pigface workout yesterday)
25 Bent over rows IC

The clock was so kind to us that we had enough time to do it twice.  Finished up with 30 flutter kicks IC and 15 little baby crunches 

Announcements: Grow-ruck in Boise this September

Name-O-Rama: Yes

COT: Closed in prayer and coffee for those who wanted it.

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