AO: Wreck Center

When: 11/05/2022

PAX:

Number of Pax: 12

Pax Names: Bergundy, Bronco, Chalmers, Cutter, Giuliani, Lead Pipe, Malort, McFeely, Quack, Silver Spoon, Styrofoam, Tron,

Number of FNGS: 0

FNG Names:

QIC: Silver Spoon


The BackBlast:

F3 OLYMPIC GAMES – WRECK CENTER – SILVER SPOON 

Disclaimer, welcome & get going.

Warm O’Rama

  • SSH – 16x
  • Plank Jacks – 16x
  • Don Quixotes – 16x
  • Hillbillies – 16x
  • Little Baby Arm Circles 8x fwd, 8x bwd
  • Overhead claps – 16x
  • Imperial Walkers – 16x

Mosey over to track

 

Track Events – Three Teams

Run over to track, line up for

100M Dash

Gold  5 MerkinsTeam Cutter
Silver10 MerkinsTeam Bronco
Bronze16 MerkinsTeam Spoon

Mosey back to field

Field Events – Three Teams

Shotput – 5 lb dumbbell

  • Each team tosses the weight as far as they can having each team member toss from point of last person’s throw
Gold  5 Burpees 
Silver10 Burpees 
Bronze16 Burpees 

Javelin Throw – corner flags

  • Each team throws the javelin as far as they can having each team member toss from point of last person’s throw
Gold  5 Lunges 
Silver10 Lunges 
Bronze16 Lunges 

Hammer Throw – heavy backpack

  • Each team throws the bag o’ hammers as far as they can having each team member toss from point of last person’s throw
Gold  5 OH Clap 
Silver10 OH Clap 
Bronze16 OH Clap 

 

Da Pool Event – Three Teams

Swimming in the field

  • 400M Individual Medley – 4 lengths of the pool, 4 different strokes
    1. Bear Crawl up field

5 Burpee (flip turn)

  1. Crawl Bear down field

5 Burpee (flip turn)

  1. Lunge Walk up field

5 Burpee (flip turn)

  1. Backward run down
Gold  5 Big Boys 
Silver10 Big Boys 
Bronze16 Big Boys 

 

Da Gym – Strength Training

Exercises in the area

  1. Slam Ball 180s – sb
  2. Bench Dips
  3. Bench Hop Ups
  4. Curls – 15, 20lb
  5. Battle Ropes
  6. Overhead Presses – 12 lb dumbbells
  7. Grave Diggers – coupon
  8. Kettle Bell Swings – coupon
  9. Donkey Kicks – wall
  10. Wall Sit – Bat Wings if you’re an overachiever
  11. Balls to the Wall – Get ’em nice & tight (do shoulder taps if you’re inclined – get it?)
  12. Bent Over Rows – 1st spot coupon
  13. Tap/Tap High/Low Plank

CoT

Great opportunity to see how we work harder as a team, especially when competition is thrown into the mix. We all know ‘Iron Sharpens Iron’ and this is such a perfect example on how hard we push to ensure we don’t let each other down. Encourage our fellow PAX to look for moments to hold yourselves to a higher standard and maybe make a game out of it. Spoon out.

Leave a Comment

F3 Chicago