AO: Wreck Center

When: 06/11/2022


Number of Pax: 12

Pax Names: Babaji, Chalmers, Cutter, Debs, Dizzy, Footloose, Gold, JuiceyFruit, Lead Pipe, Silver Spoon, Tron,

Number of FNGS: 0

FNG Names:

QIC: Tron

The BackBlast:

Also present was MeatSweats down range from North Carolina

Conditions: low 70s clear, perfect

Today’s workout was lifted from a physical therapy plan for high school and junior high school soccer players for knee injury prevention.

Death Spiral: From warm-up through till the end we  inserted a Burpee ladder in between each exercise going from 1 up to 10 to 1 and back up to seven for a total of 128 Burpees.

Warm-up: hand walk out Merkens, windmills, daisy cutters, ssh


  1. Accelerate down, jog back
  2. Jog to the cone, open the gate
  3. jog to the cone, close the gate
  4. jog to the cone, circle your partner
  5. jog to the cone, shoulder contact w partner in air, land softly
  6. Run forward two cones then backward one cone
  7. Side plank
  8. Forearm plank
  9. Nordic hamstring curl
  10. Single leg stance, balance disruption with partner
  11. Walking lunge
  12. Skater hops
  13. 75% sprint
  14. Bounding
  15. Sprint, cut sideways at cone in a zigzag
  16. Forward figure eights
  17. Lateral figure eights
  18. L drill

We finished with some dead bugs and drunken mountain climbers courtesy of Chalmers

CoT:  The days are long, but the years are short. Try to find the things that are important, not just urgent.






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