AO: Wreck Center

When: 12/18/2021


Number of Pax: 12

Pax Names: Alliance, Bronco, Chalmers, Cutter, Debs, Footloose, Hanks, Lead Pipe, Quack, Sheriff, Silver Spoon, Troll,

Number of FNGS: 0

FNG Names:

QIC: Hanks

The BackBlast:

Warmed up at Wreck Center with Motivators, Abe Vagoda’s, Windmills, Daisy Pickers, Mountain Man Pooper, Goofballs, Hilly Billy Walkers.

Completed fitness requirements for FBI Special Agent test:  Pushups until failure, situps in one minute and timed 300 m run.

Brick work out:  Dodo Birds, Inverted pushup off bench onto bricks, 2 min wall sit, Quarter pounder:  sprint to 25 m do 25 merkins, run backwards to beginning, sprint to 50 m do 50 squats run backwards to beginning, sprint to 75 m do 75 mountain climbers, etc to 100 m to do 100 scissors or arm raises.  Twin towers of trust with pairs holding bricks straight out and person doing bear crawls thru middle.

Finished with 1o min of abs with 30 seconds of side crunches, Russian twists, plank step ups, plank shoulder taps, heel touches, butt ups, rocking crunches, big boy sit ups.

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