Backblast! Billy Goat’s Three G.R.U.F.F.s
AO: Edm
Q: Billy Goat
PAX: Rio (Andrew DiGiovanni), Spit Valve (Geoff), Turnover (Brandon Carter)
FNGs: None
Count: 4
WARMUP: Side Straddle Hop, Good Mornings, Imperial Walkers, Hill Billies, Willie Mays Hayes, World’s Greatest Stretch, Mountain Climbers, Merkins
THE THANG:
Light rain kept the Pax from the top of the Dam. YHQ opted instead for three rounds of five exercises on repeat. Partner 1 ran while Partner 2 took cover with 10 reps of sec call on repeato.
Round 1: Coupon Gruff (10 reps ea, as many round as possible)
- [ ] G- goblet squats
- [ ] R- rows
- [ ] U- upright rows
- [ ] F- front raise
- [ ] F- fwd lunge
Round 2: Group “Mary” (all calls in cadence)
- [ ] G- groiner
- [ ] R- Rosalita
- [ ] U- up/down
- [ ] F- Freddie’s
- [ ] F- flutters
Round 3: potpourri
- [ ] G- gravediggers
- [ ] R- ranger merkins
- [ ] U- urpees
- [ ] F- Foxholes -one WW1, flip, one HR Merkin, flip, repeat
- [ ] F- 5-count recovery.
No goats were harmed.
MARY: box cutters and LBCs
ANNOUNCEMENTS: Friday Blackbird, next Friday Dave’s Hot Chicken fellowship lunch
COT: turnover’s friend and snoopy’s wife
Well done!
