AO: Wreck Center
When: 10/03/2022
PAX:
Number of Pax: 8
Pax Names: Beaker, Bronco, Chalmers, Debs, Dos, Fogger, Giuliani, Lead Pipe,
Number of FNGS: 0
FNG Names:
QIC: Giuliani
The BackBlast:
Warm O’ Rama
- 15 SSH
- 10 Daisy Pickers
- 15 Imperial Walkers
The Thing
- 20 side to side lunges (3x – 15 seconds between)
- 20 side leg raises (each leg) (3x – 15 seconds between) (lying on side)
- 20 leg raises (each leg) (3x – 15 seconds between) (from on all fours position – like pointing dog)
- 20 Starjacks (squat to explosion) (3x – 15 seconds between)
- Mosey to the high school Scoville entrance;
- Rahm Emmanuels (toe taps) (25 – each side);
- Jog 25 feet and then sprint to Erie/Scoville corner;
- Mosey to the north entrance;
- Single leg hamstring fires (20 – each side);
- Jog 25 feet and then sprint to Erie/Linden;
- Single High knee (25 each side);
- Mosey to Linden/Lake;
- Jump/squat (25);
- Jog/Spring (2x) back to AO
- Standing broad jump about 25 yards while partner does shoulder taps (plank with touching opposite shoulder) – switch
- Walking lunge 25 yards while partner does shoulder taps
Cadence
- 20 Supermans
- 20 Mountain Climbers
- 20 Shoulder taps (2 is one)
Mary – Shark Attack Prevention
- Baby Shark – small hello dollys – 20 seconds
- Mommy – flutter kicks – 20 seconds
- Daddy – V ups – 20 seconds
- Grandma – bicycles – 20 seconds
- Grandpa – crunchy frogs – 20 seconds
- Flutter kicks – 20 seconds
- Mountain climbers – 20 seconds
- Box cutters – 20 seconds
Circle of Trust — On Saturday I pulled a dog out of the Chicago River. Not really an act of heroism (my family laughed convulsively behind me watching), so much as stepping up because I was right there. Do what you can, right where you are.