AO: Bad Clown Bootcamp - Friday

When: 03/26/2021


Number of Pax: 17

Pax Names: Baywatch, Big Mac, Brutus, Chilipepper, Clutch, Crabcakes, Dr Feelgood, Goob, Hang 10, Hardhat, Pudge, Pyro, Quick Draw, Ripken, Steel, Thor, Wormy,

Number of FNGS: 0

FNG Names:

QIC: Hang 10

The BackBlast:

Warm up:

20 side straddle hops, strawberry pickers, hill Billy walkers, agitators, Michael Phelps, Bad Back Stretch’s.

dynamic stretch:

lunges, toy soldiers, butt kicks, high knees.


run, curb step ups, nur, high skips, karaoke


10 burpees

10 mountain climbers

10 Peter parkers

10 deconstructed burpees

-so 10 merkins 10 squats 10 hops

Run over bridge set of abs of your choice

6 rounds


Wormy prayers for wife and him with jobs, Ripkin prayers for big life decisions, prayers for mental awareness.

aloha ??


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