CBM’s circuit

AO: Wreck Center

When: 03/05/2022


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

  1. mercins
  2. 50/30 lb back row
  3. dips
  4. 30 lb shoulder press (2 or 1 dumbell)
  5. 20 lb shoulder flies (2 or 1 dumbell)
  6. big boys
  7. 10 lb back flies
  8. wall sit with overhead claps
  9. scissors
  10. 60 lb curl bar
  11. 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

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