AO: Dip City

When: 03/03/2022


Number of Pax: 5

Pax Names: Amtrak, Chick, GTL, Homer, Lemond,

Number of FNGS: 0

FNG Names:

QIC: Amtrak

The BackBlast:

Warm up

The crooked and the straights Workout:

(2 laps)

  • Sprinting the turns
  • Dynamic movements on the straights (in cadence)
  • Moving lunges
  • Side to sides
  • Other side to side
  • Power skips
  • Broad jumps to burpees
  • Charioqa
  • Toy soldiers


In cadence 10 X 3 sets

Push-up and hold

Dips and hold

Pull ups and hold

Toes to bar and hold

Hanging crunches

  • 200 yd sprints, Hold plank until partner returns
  • 200 yd sprints, Big boy sit-ups until partner returns


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