• Post Type: Backblast
  • When: 02/24/2022
  • AO: The Goat
  • QIC: Sister Act
  • FNG's:
  • PAX: Dr Seuss, BOS, Virus, Dirt, Pillager, Tesla, Radar, Pilgrims Progress, Fannie Mae, Guac, Pallbearer, Buckshot, Nutria

14 men at The Goat this morning.

Warm-Up:

SSH x 15(ic), 5 Burpees, Gravel Pickers x 15(ic), 5 Burpees, Hillbillies x 15(ic)

 

The Thang:

Mosey across the road, cross bridge into Goat Island.  Stop at light pole for 5 Merkins.  Continue down the trail stopping at 4 more light poles doing 10, 15, 20, & 25 reps of Merkins.  Total of 75 Merkins to get things started.  Then continue across the far bridge to the parking lot.

Exercise routine called here is the “Killer Bs”!
3 Rounds:

Broad Jump 10 yds(2 parking spaces)

10 Burpees, 10 Bonnie Blaires(jump lunges), 10 Big Boys

Broad Jump 10 yds

10 Burpees, 10 Bonnie Blaires, 10 Big Boys

Broad Jump 10 yds

10 Burpees, 10 Bonnie Blaires, 10 Big Boys

Bear Crawl back to start, to complete 1 round.

That one is a gasser.  That was 90 reps of each exercise, plus Broad Jumping  and Bear Crawling. Appreciate the push from everyone!

 

Time to start heading back towards COT.  But on the way, let’s do some Route 66 at the lights poles on the way back. Starting at first pole with 1 Imperial Walker Squat.  Continue until last pole with 11 IW Squats for a total of 66 IW Squats.

With time to spare, we still have some time for Triple Nickel on the hill on side road beside Masonic Lodge. Bottom do 5 Mike Tyson’s, run to top for 5 V-Ups, then back down.  Do this for 5 rounds.  Head back to COT.  Time!!

Announcements

Nameorama

Prayer Request

Appreciate the opportunity to lead today.  Nice crowd, with everyone pushing hard.

SA