AO: Wreck Center

When: 11/22/2021


Number of Pax: 9

Pax Names: CowboyMouth, Cutter, Dos, Giuliani, HoJo, Lead Pipe, Malort, Pebbles, Rossy,

Number of FNGS: 0

FNG Names:

QIC: Giuliani

The BackBlast:

Workout designed to help our rhythm, balance, and strength for running (and clearly, I need to up my GIF game)

Warm – O – Rama:  Side Straddle Hops; Abe Vigodas; Daisy Pickers; Seal Claps; High Knees and Butt Kickers (across the field)

The Main Event:

  1. Laps (2):
    1. Mosey to the high school Scoville entrance;
    2. toe taps (25);
    3. Jog 25 feet and then sprint to Erie/Scoville corner;
    4. Mosey to the north entrance;
    5. Single leg hamstring fires (20 – each side);
    6. Jog 25 feet and then sprint to Erie/Linden;
    7. Single High knee (25 each side);
    8. Mosey to Linden/Lake;
    9. Jump/squat (25);
    10. Jog/Spring (2x) back to Scoville (rinse and repeat).
  2. Field of Dreams:
    1. Lengthwise on the field – karaoke then jog (there and back);
    2. Slow lunge to half field;
    3. High knees to the east side;
    4. Find a bench – single leg squat (slow – in cadence, 10 each side);
    5. Pistol squat – try to do a squat into a sit with just one leg (in cadence, 10 each side);

Mary:  Single leg bridge (15 each side – cadence); Starfish (20 – 2 is 1); Crunch Frog (25); and Pointing Dog (25 – 2 is one).

CofT:  Thanksgiving  – list things we are thankful for and go beyond the basics.  Write a thanksgiving note to someone.

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