AO: Wreck Center

When: 09/10/2022

PAX:

Number of Pax: 11

Pax Names: Alliance, Babaji, Bergundy, Bronco, Chalmers, Dos, Gold, Lead Pipe, Silver Spoon, Troll, Uno,

Number of FNGS: 0

FNG Names:

QIC: Gold


The BackBlast:

Warm Up

  • Daisy pickers x 11
  • Abe Vigodas x 11 f and b
  • Burpees x 9 OYO
  • Windmills x 11

 

Thang 1. On Line to 18 yard line

  • Bear crawl merkin out  <>Base Jumps back
  • Bear crawl out <> Crawl Bear back
  • Backward crab walk out <> Lunge twist back

2 Big LAPs  (sprint, walk, sprint, walk for each stretch) . 

Thang 2. Wall

  • B2Wall > Wall sits > rest
    • 1 min > 45 sec > 30 sec 

LAP (sprint, walk, sprint, walk).
2 Big LAPs  (sprint, walk, sprint, walk for each stretch) .

Thang 3. The Cutter (groups of 4).  2 on/ 2 run. Repeat until finished

  • 100 burpees
  • 200 merkins
  • 300 big boys
  • 400 Squats 

1 Big lap
2 Big LAPs (sprint, walk, sprint, walk)

Circle Up

  • Circle Burp
  • X 20 Flutter kicks 
  • Around circle On 6. Legs to air. 3 count down; 1 up
  • Circle 3 count Supermans big boys
  • 11 big boys
  • 9 burpees

 

COT

 

Recollected 9.11.01 as an employee in the Sears tower. Reminded the group to take a moment tomorrow.  

 

DD coffee followed.

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