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.

 

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