AO: Wreck Center
When: 07/17/2023
PAX:
Number of Pax: 11
Pax Names: CPAP, Debs, Don Jr., Dutch Oven, FVI, Giuliani, Kipling, Lead Pipe, Silver Spoon, Troll, Zima,
Number of FNGS: 0
FNG Names:
QIC: Kipling
The BackBlast:
Warm Up: Motivators, Arm Circles/Seal Claps/Overhead Claps, Rossys, Imperial Walkers, High Knees, Frankenstein Steps
The Workout:
1. Pax forms groups of 2
2. 10 rounds of exercises, each requiring the partnership to complete 200 total
3. For partnerships that finish early, pax take turns doing plank and jogging while waiting for others to catch up. Whole group moves on to each new exercise as one.
4. The exercises (in order): Merkins, Big Boys, Lunges, Carolina Dry Docks (100 only), American Hammers, Step Ups, Moroccan Night Clubs, Flutter Kicks, Squats, Turkish Get Ups (did 100 as a group for time reasons).
The End:
1) Count
2) Names
3) Announcements: 7/28 fellowship at Thatcher, 7/21 at O’Sullivans
4) COT: I’ve been listening to and am now pushing a book called Outlive by Peter Atilla. Particularly as regards to fitness, I took away a stress on building muscle, increasing your VO2 max, and getting healthy sleep while young. Good reminder that we’re banking healthy choices now for later health.