AO: Blast Furnace
When: 06/13/2024
PAX:
Number of Pax: 19
Pax Names: Aikman, Dogg, Dutch Oven, Front-Runner, Hall Pass, Hops, Humboldt, I.C. Light, Inspector Gadget, Lando, Litterbug, Mai Tai, Murky, Nightstick, Pipes, Sliderule, Spike, Thor, Tuck,
Number of FNGS: 0
FNG Names:
QIC: Aikman
The BackBlast:
Pinch Hit for Mai-Tai
5:30 AM; 65 degrees
Warmup (5 minutes) all on a 4-count:
- 10x Side straddle hops IC
- 10x Grass pickers IC
- 10x Imperial Walkers
- 10x Arm circles (30 seconds forward, 30 seconds backward) IC
- 10x Circle Arms Reverse IC
- 10x Michael Phelps
- Plank (30 seconds)
- Down dog/Cobra/Repeat
- Mosey Reeves Park
The Thang (30 minutes)
First two sets performed for 45 seconds AMRAP followed by 10 seconds of rest. Third set 30 sec AMRAP/10 sec. rest:
- Burpee with Merkin
- Apollo Ohnos
- Mountain Climbers
- Bodyweight Squats to Hand Press
- Bobby Hurleys
- Plank walk
- Bonnie Blairs
- American Hammers
- Jumping Spiders
- Mosey
AB Focus: 20 sec IC
- American Hammers
- Side-Plank Right
- Side-Plank Left
- Flutter Kicks
Announcements: Spike on Saturday; Humboldt announced the start of a new AO at Calvary Church