AO: Bad Clown - Tuesday

When: 02/16/2021

PAX:

Number of Pax: 10

Pax Names: Big Mac, Clutch, Condenser, Dasani, Goob, Lifeboat, Papa Smurf, Rapino, SnapShot, Steel,

Number of FNGS: 0

FNG Names:

QIC: Condenser


The BackBlast:

MISSION STATEMENT STATED… (lets do this more)

the five core principals we stick to while doing this, stated.

warm-up top down:

  • overhead claps,
  • Moroccan nightclubs, S
  • SSH,
  • imperial walkers,
  • calf raises,
  • leg stretches,
  • old man back stretches
  • Mosey
  • COMMUNITY SERVICE
  • Mosey
  • COMMUNITY SERVICE
  • Mosey
  • COMMUNITY SERVICE
  • Mosey
  • COMMUNITY SERVICE
  • Mosey
  • COMMUNITY SERVICE
  • Mosey
  • COMMUNITY SERVICE
  • Mosey
  • COMMUNITY SERVICE
  • Mosey
  • Rail pull-ups
  • Mosey
  • Seriously declined Merkins
  • Mosey
  • Monkey Humpers
  • Mosey

yes… that was the warmup

down to the tower for the heart racer.

divided into three groups of pax, one runner while rest of team moved in continuous core exercises of their choice (i saw mountain climbers, Freddy mercuries planks, LBC’s, Big Boys, American Hammers).

The runners ran a short sprint to crosswalk, burpee, run back, sprint out to end of parking lot, sprint back, tap out, 10 minutes of this. everyone on the line. sprint down and back, first one done got to choose whether to sit out or let the six sit out. Frickin Goob one every time and let the six sit. Snap didn’t want to be carried so rejoined the fun.

This was HIGH INTENSITY! i love it.

 

 

1 thought on “02/16/2021 - Bad Clown - Tuesday - Let’s Move”

  1. Warmup mosey was over 1 mile loop out the palm path and back the other to underside of bridge. community service included picking up ALL the palm branches along the way.

    Reply

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