Phoenix Challenge Week 6

AO: Wreck Center

When: 06/21/2021

PAX:

Number of Pax: 8

Pax Names: Bronco, Chalmers, CowboyMouth, Footloose, Giuliani, Lead Pipe, New Abe, Troll,

Number of FNGS: 1

FNG Names: New Abe

QIC: Bronco


The BackBlast:

WARM: SSHs, High Knees, Butt Kickers, Progressive Sprints

  1. Flat on Your Back
  • Flutter Kick x50 each (4-count IC together)
  • Big Bois x100 total (work simultaneously until total reps equal 100)
  • Bear Crawl 100 yards total (one partner bear crawls while the other walks; switch until yards total 100)
  1. Pushing Up
  • Merkins x100 total tag team style (One partner completes reps, the other holds plank; count sequentially to 100, picking up the count where partner left off to 100)
  • Burpees x50 total (work simultaneously until total reps equal 50)
  • Lunge Walk 100 yards total (one partner lunge walks while the other walks; switch until yards total 100)
  1. Standing Strong
  • Squats x50 each (down-count IC together)
  • Bobby Hurley’s x100 total (work simultaneously until total reps equal 100)
  • Broad Jump 100 yards total (one partner broad jumps while the other walks; switch until yards total 100)
  1. Gaining Speed
  • Abe Vigodas FWD/BKWD x10 each (4-count IC together)
  • Overhead claps + Seal claps x10 each (4-count IC together)
  • Karaoke 100 yards together
  1. Max Acceleration
  • Smurf Jacks x50 each (4-count IC together)
  • Jump Rope x100 total (each rep is 2 bounces; work simultaneously until total reps equal 100)
  • Skip 100 yards together
  1. Liftoff!
  • Motivators down from 6 (IC together)
  • Suicide Sprints Relay Style (each partner must complete any 2 legs of the 4-leg, 100-yard suicide)
  • Sprint 100 yards together

FINISH:

Fellowship Lap

Boxcutters -12

Slow Merkins – 5

Tempo Merkins – 5

COT: Workout designed by Cutter. Focused on coming up from ground up and gaining speed as part Phoenix Rising. It was a creative and tough design. A lot of gratitude to Cutter who was at this one to proctor. And especially for his leadership, energy, and creativity this week and on the regular at our workouts.

ANNOUNCEMENTS:

2nd F event Thursday for dinner at One Lake

LaGrange has a BBQ this weekend

3rd F event July 30 – 12-2pm

Details on Slack

 

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