AO: Wreck Center

When: 06/27/2022


Number of Pax: 9

Pax Names: Bronco, Cutter, FVI, Rossy, Slick Back, Troll, Yadi,

Number of FNGS: 1

FNG Names: Sister Jean

QIC: chalmers

The BackBlast:


  • Warm ups:
    • Motivators
    • Goof balls
    • Hill Billy Walkers
    • Windmills
    • Old Man Stretch


  • Guardian Run


  • Partner Work: 10 cones with the following written on them: Broad Jump, Wheelbarrow (P1), Wheelbarrow (P2), Nur (Run Backwards), Crab Walk, Sprint, and Bear Crawl, Kareoke. Cones are placed at end zone and at 50 yard line.<br /> Pax partner up and line up on the goal line. Do 10 burpees, then travel to the 50 in the method on the cone. When you get to the 50, do 10 burpees and travel back by the next method. Repeat until you’ve traveled by all methods on cones (and have done your 100 burpees)


  • Oregon at turf field


  • No surrender: hands behind head:  down on left leg and then right and get back up


  • Push-a-rama
    • Peter Parker Pushups: leg up as you lower
    • Atomic clock
  • Abs: 30 sec each
  • Seated ab circle
  • Seated ab circle (switch directions)
  • Planks step ups
  • Starfish Crunch
  • Crab cakes (in crab walk position, lift opposite hands)
  • Butt ups: force your butt off the ground—come straight up into a line
  • Scissors
  • Create circle—legs up—one guy runs around and pushes legs down

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