AO: The Floodzone

When: 02/01/2021

PAX:

Number of Pax: 11

Pax Names: Bidet, Farva, LEO, Lt. Dan, Marshall, Mule, Never Happened, Oxy, Phoenix, Scrappy, Waterboy,

Number of FNGS: 0

FNG Names:

QIC: Oxy


The BackBlast:

Welcome and Disclaimer

Warmup

SSH x 15 (IC)

Cotton Pickers x 10 (IC)

Arm Burners x 10 (IC)

kettlebell halos x 10 (IC)

The Thang:

Started by doing some 11s with kettlebell swings and kb merkins. Since the ground was soaked we just did them in the circle with no running (Never Happened was sad there was no running!)

Next we did a modified Kracken. Again since the grass was soaked we had 8 stations using cones on the walk path.
Round 1 was 20 reps, round 2 15 reps, round 3 10 reps, round 4 5 reps

This was all done while playing some old school Rap and Hip-hop music

Pax split up and started at different stations and worked their way down. When got to last come farmer carried in back to first and kept going.
The stations

1) Man-makers

2) American Hammers

3) Curls

4) One hand thrusters

5) flutter kicks

6) Halo to squat

7) Overhead press

8) KB swings

Most got through 3 rounds before it was time to circle back up! We were all smoked that’s for sure!

COT

prayers for Antler starting virtual school

Covid

Announcements: Scrappy starting new AO in LaGrange staring in May. Way to step up Scrappy!

Fia convergence feb 13

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