AO: Wreck Center
When: 01/30/2021
PAX:
Number of Pax: 10
Pax Names: Alliance, Bronco, CowboyMouth, Cutter, Footloose, Giuliani, Kodak, Lead Pipe, Miles, Rossy,
Number of FNGS: 0
FNG Names:
QIC: Cowboy Mouth
The BackBlast:
F3 Jan 30, 2021
warm up:
- 20 side straddle hops
- 20 Abe Vigotas
- Daisy pickers
- Windmills
- High knees
- Butt kicks
Mosey to garage
Shadow boxing
- 20 min of routines (jabs, cross, hook, upper cuts)
Weights
- Weight rows (50 or 30 lb)
- Curls (40 lb barbell)
- Shoulder fly (20 lb dumbbells)
- Shoulder press (10 lb)
- Ropes
- Jump rope
- Mercins
- Charlie’s angels
- Coupon squats
(10) 4-count at your station in cadence, rotate clockwise to next position
Announcements:
- Rossy: Feb 6 charity event. Check slack!
- Kodak: Feb 7 sign up for Super Bowl Sunday AM event!
Words of the day:
“The same boiling water that softens the potato hardens the eggs. It’s not the circumstances that determine the outcome, it’s what you’re made of.”