AO: Wreck Center

When: 04/08/2023


Number of Pax: 16

Pax Names:

Number of FNGS: 2

FNG Names: Bananas; Cobra Kai

QIC: Chalmers

The BackBlast:

Warm up w SSH, Hillbillys, Arm stretcy, Rosse, Old Man Stretch

Partner up for Repeated 50m runs: 60%, 80%, 100% for about 10 min

Demo’ed 10 new excercises: Chuck Norris Merkin, Calf Raises, Side Lunges, Luge, Bulgarian Squat…

Partnered up to play poker. Each team pulled a card from F3 deck (available online) with workouts listed on each. #’ed cards did 10 reps; Royal cards did 25 reps; and Aces did 100 reps. Finish as many as you can to get as many cards as you can. Compared hands at end to see who had the best poker hand.

Ran back to Wreck Center for wall sits w various brick arm excercises.

Back to Square Track for Ultimate Frisbee.

Finished with Mary: Backwards 7, Inifinities, Starfish Crunch

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