AO: Wreck Center

When: 01/30/2021


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)


  • 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


  • 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.”

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