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 Merkins | Team Cutter |
| Silver | 10 Merkins | Team Bronco |
| Bronze | 16 Merkins | Team 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 | |
| Silver | 10 Burpees | |
| Bronze | 16 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 | |
| Silver | 10 Lunges | |
| Bronze | 16 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 | |
| Silver | 10 OH Clap | |
| Bronze | 16 OH Clap |
Da Pool Event – Three Teams
Swimming in the field
- 400M Individual Medley – 4 lengths of the pool, 4 different strokes
- Bear Crawl up field
5 Burpee (flip turn)
- Crawl Bear down field
5 Burpee (flip turn)
- Lunge Walk up field
5 Burpee (flip turn)
- Backward run down
| Gold | 5 Big Boys | |
| Silver | 10 Big Boys | |
| Bronze | 16 Big Boys |
Da Gym – Strength Training
Exercises in the area
- Slam Ball 180s – sb
- Bench Dips
- Bench Hop Ups
- Curls – 15, 20lb
- Battle Ropes
- Overhead Presses – 12 lb dumbbells
- Grave Diggers – coupon
- Kettle Bell Swings – coupon
- Donkey Kicks – wall
- Wall Sit – Bat Wings if you’re an overachiever
- Balls to the Wall – Get ’em nice & tight (do shoulder taps if you’re inclined – get it?)
- Bent Over Rows – 1st spot coupon
- 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.