AO: Wreck Center

When: 11/08/2021


Number of Pax: 12

Pax Names: Chalmers, CowboyMouth, Debs, Dos, FVI, Giuliani, Lead Pipe, LED, Malort, Pebbles, Quack, Rossy,

Number of FNGS: 0

FNG Names:


The BackBlast:

Conditions: 50°, no wind, very pleasant morning with abundant sunshine.

Start with a 2x fellowship lap around Wreck Center turf.

W/U: Mtn Man Pooper x10  –  Squat Trunk Rotations x10  –  Windmill Picker x10  –  Mtn Climbers x20


2x lap: Last Man Up Sprints

Continuous Mosey over an unstructured route around the HS with intermittent exercises:

Box Jumps x20  –  Flutter Kicks x20  –  Mike Tyson’s x20  –  Flutter Kicks x20  –  Burpees x20  –  Flutter Kicks x20  –  Hi-2-Lo Planks x20

Continue Mosey back to AO.

Mary:  Nolan Ryan’s x10  –  Windshield Wipers x15  –  Seated Rope Grabs x15  –  WWII BB x25  –  Scissors x 10

Cout-a-rama, Name-a-rama

CoT: A message about consistency in our daily pursuits.  Keep stacking bricks.  Incremental successes create confidence to take on imposing activities.



Leave a Comment

F3 Chicago