AO: The Shadows

When: 09/12/2020

PAX:

Number of Pax: 16

Pax Names: Coco, Domo, EZ Cheese, Frostbyte, Gold Digger, Hollywood, Kingpin, Lockout, Mixtape, Quick Books, Radio, Thighmaster,

Number of FNGS: 2

FNG Names: Snooki, Jimmy Choo

QIC: Frostbyte


The BackBlast:

Warmup

  • SSH, Imperial Walkers, Willie Mays Hays, Mericans, Little Baby Arm Circles, Jack Teachers

The Thang

This workout was called Tap Out. The idea was to do a workout for about 4 minutes with a partner, with a song of that length playing in the background (most songs were by PAX request). You would go as long as you can for that move, then “tap out” and have your partner take over while you hold either a plank or a low squat. We did a chest group and a leg group. An ab group was planned but we ran out of time

Mosied to other side of the field for the first part which was chest.

Chest

  • Hand release double tap Mericans, aka ATMs I believe
  • Plyo Mericans
  • Carolina dry dock Mericans
  • Burpees

Mosied to our starting spot to finish up

Legs

  • Bonnie Blair’s with arms in the air
  • Jump squats
  • One-legged squats

Originally had box jumps in there too but ran out of time

Abs

  • Flutter kicks

Was planning to do tap out style again, but radio had a terrific idea (which he wouldn’t take credit for) which was to do the full 4 minutes for all of us. FNG Snooki did the whole thing with no rests!

Named our two FNGs, celebrated first burpees ever for Jimmy Choo and Flush

Announcements

Going to do ultimate frisbee for next week. Radio will lead it

Prayer requests

  • QuickBooks mother gallbladder surgery recovery
  • Easy Cheese wife’s ex-husband back surgery
  • Big life changes for Sunny D including home sale and moving
  • Job search for Domo
  • Ongoing fires in Western States

 

 

 

Leave a Comment

Do NOT follow this link or you will be banned from the site!