AO: Ranch
When: 05/22/2022
PAX:
Number of Pax: 14
Pax Names: Copay, Dial Up, Downsize, Dr. Seuss, Drop Box, Dynamite, Hot Shot, Jack Knife, Locke, Long Haul, Mani, Monopoly, Open House, Zena,
Number of FNGS: 0
FNG Names:
QIC: Dr. Seuss
The BackBlast:
Disclaimer verbally accepted by all.
Warm-up: IC x 10 – overhead claps, huggy bears, toy soldiers, imperial walkers, grass pickers, Abe
Vigodas, monkey humpers, Peter Parkers, mountain climbers. Goof balls, motivators.
Mosey – 2 laps of pain train. And 0.0.
The Thang – Stations – teams of three rotated through 8 stations of an arms, abs, and legs/cardio
exercises for AMRAP in 45 seconds. Arms exercises with two 15 lbs dumbbells included: thrusters, curls,
chest flys, back flys, man-makers, back rows, weighted squats, and skull crushers. Abs exercises
included: J-Lo’s, LBCs, low plank, box cutters, flutter kicks, Freddie Mercury, half-superman, and
Merkins. Cardio/legs was jump rope.
Mary: dealer’s choice x 10-12 IC included: ankle grinders, big boys, scissor kicks, flutter kicks, gas
pumpers, and ?
COT: COR, NOR, announcements, prayer requests.