AO: Wreck Center

When: 04/24/2021

PAX:

Number of Pax: 8

Pax Names: Bronco, Chalmers, CowboyMouth, Cutter, Footloose, Kodak,

Number of FNGS: 2

FNG Names: The Real McCoy, Babaji

QIC: Bronco


The BackBlast:

CONDITIONS: low 50s, cloudy, but no rain

Here is what happened more or less. Edits made to protect me repeating poorly explained directions on the Brick by Brick Shuttle. Thanks to Kodak for recalling school days shuttle runs!

WARM

SSH ~ 20

Breakdancers ~ 12

Goofballs ~ 20

Fellowship Run

Get Bricks from car

THANG 1: BBS – Brick by Brick Shuttle / Burpee, Big Boy Sit-ups

18 Yard Shuttle Run x 2 bricks; Partner waiting in Plank or Crab as you run the bricks

R1: 15 Burpees

R2: 15 BBS

R3: 10 Burpees

R4: 10 BBS

R5: 5 Burpees

R6: 5 BBS

THANG 3: Step-Ups – 20 on benches w/ Bricks

THANG 4: Wall Sit w/ Bricks – Dodo Bird

(1)  side shoulder raise

(2)  front shoulder raise

(3)  shoulder press

20 reps, recover, 15 reps, recover, 10 reps, 5 reps, recover, 10 reps, recover

THANG 5: Quarter Pounder w/cheese

Sprint 18 yard line and do 25 merkins, Run backwards to start

Sprint 50 yard line and do 50 squats, Run backwards to start

Sprint far 18 year line and do 75 Mountain Climbers, Run backwards to start

Sprint full field and do 100 SSH, Run backwards to start

THANG 6: Brick Merkins (timed) – 3 Rounds – 1 minute each

THANG 7: Eagles Wings – IC 4 count

7 x Forward Arm Circles, hold,

7 x Backwards Arm Circles, recover

7 x seal claps, recover

9 x overhead claps, recover

MARY

BBSU with bricks – 20

Heavy Freddies – 20

American Hammer – 20

Great to have 2 FNGs from my neighborhood join! They got right in and joined some strong partner and individual work. Thanks for welcoming them today. Good chatter as we went. Shoulders will be sore – but in a good way! Shout out to Kodak and Footloose for putting in 2 sessions this AM! Dang! That’s some strong work.

COT: “A successful man is one who can lay a firm foundation with the bricks others have thrown at him.” I invite everyone to take on “bricks” that may get thrown your way and make the part of your story and part of your path forward.

Till next time! SYITG. Monday 5:30 at Columbus Park Refectory.

 

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