AO: DuckDuckGoose

When: 08/02/2022


Number of Pax: 8

Pax Names: Bing, Gamma, Marvel, Moneyball, Musket, Slinger, Waze, Wilson,

Number of FNGS: 0

FNG Names:

QIC: Moneyball

The BackBlast:

Conditions- humid

F3 Disclosures


Side straddle hop burpees IC

Tie Fighters IC

Abe Vigoda IC



If you need to get to a different location for The Thang. Use the following moving exercise

DoubleApplesauce High Knees


The Thang

Set 1

Bear Crawl 360

Derkins IC

Squats IC

Flutter Kicks IC

Fiddler Crab walk to point Walk crab back OYO


Set 2

Cheerleader IC

Tempo Merkins IC

Bonnie Blair IC

Big Boy Sit-ups IC

Broad jump to point sprint back OYO


Set 3

Dancing Bears IC

Double-Merkin Burpees IC

Monkey Humpers IC

Dolly IC

Duck Walk to point and sprint back OYO


Buffer Exercises

For when you have a few minutes left

Squat jump ring of fire – In-Turn

Fire Drill IC

Mary- Dealers Choice

COT- Joshua 1:9 Be strong and of a good courage; be not afraid, neither be thou dismayed: for the Lord thy God is with thee whithersoever thou goest.”

Don’t be scared to Q. God and your Pax got your back.


  • This came from
  • Everything seemed to be in cadence, which was extra exhausting to Q, but i think all had a good beat down.


  • GTE- sign up.
  • Marvel has a Q school coming up.
  • My recommendation for Quad P is everyone who is active to Q at least once this month.


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