AO: The Swamp

When: 08/31/2021

PAX:

Number of Pax: 7

Pax Names: Mule, Never Happened, Pop Tart (2.0), Short Sale, SOL, Wildcat, Wolverine,

Number of FNGS: 0

FNG Names:

QIC: [email protected]


The BackBlast:

Warm up-cotton pickers/abe vigodas / imperial walkers/ arm burners 4CT

Mosey to the field

THE Thang

7 of Diamonds

do 7,14,21,28,21,14,7

FIELDS OF DREAMS (7 of Diamonds)

STARTED AT LEFT FOUL POLE, WORKED OUR WAY AROUND THE FENCE HITTING AN EXERCISE  AT EACH LIGHT POLE

CYCLE 1 

RD1 X 7 BURPEES

RD2 X  14 MURKINS

RD 3 X 21  SQUATS

RD 4X 28 JUMPING JACKS 4 ct

RD 5 X 21 Leg lifts 1ct

RD 6 X 14 WW 2 

RD 7X 7 BURPEE (W/2 PUSHUPS)

Mosey to rock pile: 

15 bent over rows. REPEAT 

15 PRESS OUT /over head press. REPEAT 

Mosey back to the field: cycle 2

CYCLE 2 

RD1 X 7 JUMP SQUATS

RD2 X  14 RUSSIAN TWIST 4 CT

RD 3 X 21 PLANK JACKS  4CT

RD 4X 28 JUMPING JACKS  4 CT

RD 5 X 21 WW2’s 1count

RD 6 X 14 Rev lunges 4 ct

RD 7X 7 Navy seal Burpees -burpee/3 pushups

Mosey to rock pile:

15 curls for the girls

15 bent over rows.

15 PRESS OUT/over head press. 4 CT

 

 

CYCLE 1

RD1 X 7 BURPEES

RD2 X  14 MURKINS/WIDE

RD 3 X 21  SQUATS

RD 4X 28 JUMPING JACKS 4 ct

RD 5 X 21 FLUTTER KICKS 1ct

RD 6 X 14 WW 2

RD 7X 7 PUSHUPS W/ HIP TAPS

MOSEY TO ROCK PILE:

CURLS FOR YHE GIRLS 15

15 PRESS OUT/OVER HEAD PRESS 4 CT

MOSEYED BACK TO THE FLAG

LIGHT COOL DOWN STRETCHES

6:15

*COUNT & NAME AROMA

*PRAYER-NL FIREFIGHTER FAMILIES AND COMMUNITY, COVID IN GENERAL,MILITARY ANSD FAMILIES WITH LOVED ONES TRYING TO GET HOME SAFELY FROM AFGHANISTAN

*ANNOUNCEMENTS- FREEDOM RUCKERS WEDNESDAY, SENOIR CLASS AT NORTHWEST

THANKS TO MULE FOR GUVING ME THIS OPPORTUNITY TO Q THESE OUTSTANDING PAX

WOLVERINE-CHRIS EVANS

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