AO: The Shadows

When: 07/01/2023


Number of Pax: 6

Pax Names: Domo, Flowbee, Jimmy Choo, Kingpin, Lockout, Thighmaster,

Number of FNGS: 0

FNG Names:

QIC: Jimmy Choo

The BackBlast:


  • little baby arm circles forward and back Fonzie IC 20
  • Merkins 20
  • Willie Maze Haze IC 20
  • Side shuffle Hops IC 20
  • Mousse

The Thang

  • walk with our coupon to the benches front of the park.
  • At the benches we did
  • Step ups with our coupon IC 20
  • Arm extensions 20
  • Curl for the girls 20
  • Bend over press 20
  • Durkens 20 and urkens 20
  • Walk to the other side of the park
  • First cones – merkins 30 sprint to the middle of the field follow by 10 burpees, then sprint to the next cone 10 merkins. And back with 10 burpees in the middle.
  • First cones – Squads 30 then walking lounges to middle of the cones follow by 10 blockies then walking lounges to the next cones follow by 10 merkins. And back with 10 more blockies.
  • First cones – Curl for the girls 30 then sprint with your block half way twice follow by 10 merkins. And back to the first cone with more merkins.
  • First cone – merkins then bear crawl and pulling your block half way follow by merkins. Then next cone bear crawl and pulling your block follow by more merkins. Then walk back to the AO.
  • 5 min of merry
  • Dying cacarouch
  • Dollis
  • Big boy sit-ups
  • Box cutter

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