• Post Type: Backblast
  • When: 11/30/2023
  • AO: The Goat
  • QIC: Mama's Boy
  • FNG's:
  • PAX: Mamas Boy, Dr. Seuss, Bubba Sparxxx, Nutria, Eh Y’all, Spiderman, Orangeman, Goose, Anchorman, Cherie Berry, Sunshine, Watts up, Radar, Tooth Fairy, Hot Corner, Tesla

The Goat 11/30/23

Pledge 🇺🇸

Warmup: Side straddle hops, merkins, windmill, gravel pickers, low slow squats 10x each

Mosey around the block to get warm, then:

Corners

Exercise at each corner, sprint between

Round 1: 7 burpees

Round 2: 14 4-count flutter kicks

Round 3: 21 Merkins

Round 4: 28 good form squat

Round 5: 21 merkins

Round 6: 14 4-count flutter kicks

Round 7: 7 burpees

Wall Work

10 feet on the wall 4 count shoulder taps IC

1:00 wall sit

5 feet on wall 4 count shoulder taps IC

1:00 wall sit

5 feet on wall 4 count shoulder taps IC

10 burpees for the train

Mosey around the square, sprint the hill then time was up

Attendance

Mamas Boy

Dr. Seuss

Bubba Sparxx

Nutria

Eh Y’all

Spider-Man

Orangeman

Goose

Anchorman

Cherie Berry

Sunshine

What’s up

Radar

Tooth Fairy

Hot corner

Tesla