Station to Station

AO: The Den

When: 09/28/2023


Number of Pax: 10

Pax Names: Bergundy, Bronco, Don Jr., Lord of the Dance, Padawan, Rached, Rossy, Shiplap, Silver Spoon, TotalRecall,

Number of FNGS: 0

FNG Names:

QIC: Padawan

The BackBlast:

Intro and Disclaimer
Warmups: Motivators (from 5), Old Man Stretch, Tricep Stretch, Imperial Walkers (15), Rossis, Daisy Pickers (15), Arm Circles (forward and backwards, 15), Washing Machines (15)
Sprint/Jog around the block: jog east/west streets (Harvard and Filmore), sprint north/south streets (Clinton and Grove)
We split up into 3 groups, with group 1 being the counting group (the other groups work their exercise until relieved by a rotation), series of 4 exercises, rotate after each exercise.
Group 1 (counting group)
1) Shoulder Tap Merkins (35)
2) Decline Merkins (35)
3) Tricep Dips (35)
4) SSH (35)
Group 2
1) American Hammers
2) Freddy Mercurys
3) Turkish Get Ups
4) Box jumps
Group 3
1) Burpees
2) Wall sit
3) Mountain Climbers
4) Box Cutters

Finished up with an abbreviated jog/sprint around the field (sprint from third to first)

COT: The value of showing up — don’t compare yourself to the other guys in the gym or on the run; compare yourself to all the other guys who didn’t show up. So you’re not really the smallest guy or the slowest runner. Show up, put in the effort, and you can’t help but improve.

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