• Post Type: Backblast
  • When: 03/23/2023
  • AO: The Goat
  • QIC: Freon
  • FNG's:
  • PAX: BOS, Anchorman, Fannie Mae, Orangeman, Elf, Jane Fonda, Tooth Fairy, Tesla, Stinky Bird, Cpap, Tricycle, Doodles, Eh Y'all,

Started the workout with a warm-up:

15 x Toy Soldiers; 15 x Goof Balls

Started heading toward the basketball court, but first we made a quick stop by the train bridge and found a place on the wall.  Time for a Donkey Kick-off!!

Donkey Kick-off

15 x Donkey Kicks, and hold feet on the wall after the last kick for 15 seconds.

10 x Donkey Kicks, and hold feet on the wall for 10 seconds.

5 x Donkey Kicks, and hold feet on wall for 5 seconds.

Next, we moseyed to the basketball court for some Killer B’s.  (Bear Crawl, Broad Jumps, & Burpees)

Lined up along the side line of the basketball court and bear crawled from one side to the other.  Then broad jump back to the other side of the court, and then do 3 Burpees.  Rinse and Repeat 5x.

Moseyed back to the train bridge for another round of Donkey Kick-offs.

Next, we did 3 rounds of “Dirty Mac Deuce“.

12 x Merkins,

12 x American Hammer (Count one side)

12 x Smurf Jacks

Run a lap around the buildings.

Rinse and repeat 3x.

Still had some time for some Incredible Hulk.

1:4 Ratio of Merkins, and Air Presses.

COT