• Post Type: Backblast
  • When: 11/09/2023
  • AO: The Goat
  • QIC: Freon
  • FNG's:
  • PAX: Bubba Sparxxx, Maybelline, Buckshot, Goose, Orangeman, Eh Y'all, Momma's Boy, Wet Nuts, Tesla, Elf, Spiderman, Sunshine, Cherie Berry, Watts Up, Anchorman

Got a request to Q at the Goat.

Warmup: 15 x Goof Balls; 15 x Toy Soldiers

I wrote down 10 exercises on the pavement in chalk.  The PAX grabbed a partner, PAX 1 would do the exercises AMRAP while PAX 2 would run a lap around the block.

Exercises: Merkins; Bobby Hurley; American Hammer; CDDs; Burpee; Freddie Mercury; LBCs; Mountain Climbers; Smurf Jacks; Big Boys.

Mosey over to low wall for some:  Dips; Derkins; Step Downs

Round 1: 10 x Dips; 10 x Derkins; 5 each side Step Downs

Round 2: 16 x Dips; 16 x Derkins; 8 each side Step Downs

Round 3: 20 x Dips; 20 x Derkins; 10 each side Step Downs

Next, Circle of Merkins: Round 1, each PAX would do a Merkin, one at a time.  Rinse and Repeat around the circle increasing the number of merkins by one each loop around the circle.

COT