AO: PorkChop Hill
When: 08/15/2023
PAX:
Number of Pax: 10
Pax Names: Sandworm,
Number of FNGS: 1
FNG Names:
QIC: Sandworm
The BackBlast:
Title: Gloomhorn Leghorn
Summary: Ran to the softball fields with various stops to test the legs in between.
Pax: Sandworm (Q), Billy Goat (Q), Cheese Steak, Downward Dog, Drone, Reject, Rookie, Saddle Sore, Stitch, Windmill
Picture source: https://www.google.com/imgres?imgurl=https%3A%2F%2Fwallpapers.com%2Fimages%2Fhd%2Ffoghorn-leghorn-wallpaper-2e9ubiyrv3qm2gda.jpg&tbnid=Rt3ZB9ClkAnedM&vet=12ahUKEwiA_9KcquGAAxXClYkEHTuJBYwQMygAegQIARBV..i&imgrefurl=https%3A%2F%2Fwallpapers.com%2Ffoghorn-leghorn&docid=TOPY8Qa-lEIH7M&w=1920&h=1080&q=foghorn%20leghorn%20wallpaper&ved=2ahUKEwiA_9KcquGAAxXClYkEHTuJBYwQMygAegQIARBV
WARMUP – Billy Goat
- Michael Phelps
- Merkins
- Windmills
- Imperial walkers
- Plank jacks
- Squats
- Mosey
THANG
Run to the softball field with 5 Leg burns between runs. Return to the safety blanket.
Leg burns are one exercise for three rounds in decreasing amounts with 30 seconds between rounds
5 Leg Burns
- Bonnie Blair (single count) 50, 35, 20
- Bernie Sanders (30 ft) 4, 3, 2
- Lt. Dan 8, 6, 4 (double count lunges, single count squats)
- SSH 100, 75, 50
- Jumping lunges 20, 15, 10
COT – Psalm 68 – We have a God who listens.
Title: Gloomhorn Leghorn
Summary: Ran to the softball fields with various stops to test the legs in between.
Pax: Sandworm (Q), Billy Goat (Q), Cheese Steak, Downward Dog, Drone, Reject, Rookie, Saddle Sore, Stitch, Windmill
Picture source: https://www.google.com/imgres?imgurl=https%3A%2F%2Fwallpapers.com%2Fimages%2Fhd%2Ffoghorn-leghorn-wallpaper-2e9ubiyrv3qm2gda.jpg&tbnid=Rt3ZB9ClkAnedM&vet=12ahUKEwiA_9KcquGAAxXClYkEHTuJBYwQMygAegQIARBV..i&imgrefurl=https%3A%2F%2Fwallpapers.com%2Ffoghorn-leghorn&docid=TOPY8Qa-lEIH7M&w=1920&h=1080&q=foghorn%20leghorn%20wallpaper&ved=2ahUKEwiA_9KcquGAAxXClYkEHTuJBYwQMygAegQIARBV
WARMUP – Billy Goat
- Michael Phelps
- Merkins
- Windmills
- Imperial walkers
- Plank jacks
- Squats
- Mosey
THANG
Run to the softball field with 5 Leg burns between runs. Return to the safety blanket.
Leg burns are one exercise for three rounds in decreasing amounts with 30 seconds between rounds
5 Leg Burns
- Bonnie Blair (single count) 50, 35, 20
- Bernie Sanders (30 ft) 4, 3, 2
- Lt. Dan 8, 6, 4 (double count lunges, single count squats)
- SSH 100, 75, 50
- Jumping lunges 20, 15, 10
COT – Psalm 68 – We have a God who listens.