Phoenix Challenge Week 5

AO: City Limits

When: 06/14/2021


Number of Pax: 11

Pax Names: Alliance, Chick, Cutter, Fogger, Footloose, Kipling, Kodak, Puck, Real McCoy, Scrooge,

Number of FNGS: 0

FNG Names:

QIC: Kipling

The BackBlast:

Warm Up:

  • Motivators from 7
  • Seal claps, abe wigodas, and overhead claps in cadence (sets of 10)
  • Daisy pickers in cadence (10)
  • Imperial walkers in cadence (10)

The Thang:

Two 15 mins sections

Total number of rounds and reps

Section 1- 15 mins
25 squats
25 over head presses
25 deadlifts
25 curls
50 yard farmers carry and repeat
SCORE: rounds + reps


Section 2- 15 mins

Round 1
Sprint 50 yards
5 crunches

Round 2
Sprint 50 yards
10 crunches

Round 3
Sprint 50 yards
15 crunches

Crunch total goes up by 5 with each passing round.

Score: Rounds + Reps

Total rounds and reps is final score

No cool down due to time constraints

Closing words: challenge yourself to go first in fellowship.  Don’t always wait for others to take the lead.

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