AO: Wreck Center

When: 04/23/2022

PAX:

Number of Pax: 11

Pax Names: Bronco, Chalmers, Dos, Giuliani, Gold, Hackey Sack, Lead Pipe, LED, Rushmore, Uncle Jesse, Uno,

Number of FNGS: 1

FNG Names: Rushmore

QIC: Bronco


The BackBlast:

Saturday, April 23, 2022 – Wreck Center

We welcomed Rushmore to Oak Park. He arrived in February from SD and joined us for his first post. Good work Rushmore! Strong coffeeteria followed what is listed below. @Bouche knows that bricks (coupon-itos) sneak up on you!

CONDITIONS: Sun up in the sky. Temperatures rising!

WARM:

Motivators from 5

Abe Vigodas, Seal Claps, Overhead Claps – 12

Motivators from 5

Mountain Climbers – 12

Mountain Man Poopers – 12

THANG 1: Clowneys

4 broad jumps, 7 merkins IC – 7X

THANG 2: 45 seconds of: BBSUs, Squats, Merkins – rinse and repeat

Mosey to car. Get bricks.

THANG 3: BBBS (Burpee, Big Boy Sit-ups) – Brick by Brick Shuttle Run

PAX pair up one on line, one at 18 yard box line

PAX 1 shuttle bricks back and forth then:

R1: 15 Burpees, then falls in line in either plank or crab hold

R2: 15 BBSUs

R3: 10 Burpees

R4: 10 BBSUs

R5: 5 Burpees

R6: 5 BBSUs

PAX 2 holds Plank or Crab. Then switch positions with PAX 1 to complete brick by brick shuttle and exercises

THANG 4: Brickbarrow – PAX 1 holds PAX 2 for a wheelbarrow walk with bricks. Switch.

Brosey (mosey with bricks) to the OPRF Parking Garage.

THANG 5: Brick Shuttle Sprints

Place 1st brick 2 parking spaces out, Place  2nd brick 3 spaces out.

Shuttle 2 spaces, bring back brick, Shuttle 3 spaces, bring back brick, Shuttle (sprint) w/o bricks through 4 spaces; Repeated many times

THANG 6: Wall Bat Wings

Wall sit. Raise bricks lateral, Raise bricks forward, Shoulder press bricks – 15 reps each. Rinse and repeat.

Brosey back to the Wreck Center

MARY

Heavy Freddies – 25

Thor – up to 8

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