AO: Wreck Center
When: 03/05/2022
PAX:
Number of Pax: 11
Pax Names: Bronco, Chalmers, CowboyMouth, Cutter, Dos, Footloose, Gold, McFeely, Rossy, Silver Spoon, Wham-O,
Number of FNGS: 0
FNG Names:
QIC: Cowboy Mouth
The BackBlast:
Warm up: side-straddle-hops, abe vigodas, daisy pickers (aka daisy cutters), old man stretch, 1 lap
Exercise: 4 rounds of circuit below (2 is 1, 10 count) followed by half a lap
- mercins
- 50/30 lb back row
- dips
- 30 lb shoulder press (2 or 1 dumbell)
- 20 lb shoulder flies (2 or 1 dumbell)
- big boys
- 10 lb back flies
- wall sit with overhead claps
- scissors
- 60 lb curl bar
- jump rope
Announcements: unique Q opportunity for all pax (encourage each member to take one Q in March), Feb fundraising hit $1600 target… great job F3 OP!!, 10 mile ruck followed by Tron post-party coming up… check Slack for details!
Words of the day: Our greatest glory is not in never falling, but in rising every time we fall. — Confucius