AO: The Green Room

When: 11/02/2021


Number of Pax: 6

Pax Names: Amtrak, Lemond, Nemo, Schroeder, Sumo, Throttle,

Number of FNGS: 0

FNG Names:

QIC: Throttle

The BackBlast:

All movements performed with one brick in each hand.

First “Lap” of the Brickyard 400:

Shoulder press x20, Merkens on bricks x20, Bent over row x20, Squats x20, Tricep overhead extensions x20 = 100 reps.  One Pax stays back in the “pitstop” while the other Paxes take their bricks for a lap (approx. 100 yards) light jog. When the group gets to the half-way point, the Pax in the Pitstop sprints (without bricks) to catch up to the group.

Second “Lap”:

Pectoral flies x20, Alternating lunge to bicep curl x20, Plank on bricks to shoulder tap x20, Upright rows x20, Straight leg deadlifts x20 = 100 reps (200 total). Repeat 100 yard lap with chaser.

Third and Fourth “Lap”:

Repeat of Lap One and Lap Two exercises, totaling 400 reps when complete. Add additional lap if time allows/if necessary.

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