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AO: Wreck Center

When: 02/11/2023

PAX:

Number of Pax: 6

Pax Names: Cutter, Dos, LED, Lord of the Dance, Zima,

Number of FNGS: 0

FNG Names:

QIC: Chalmers


The BackBlast:

• Warm ups:
o Motivators
o Goof balls
o Hillbilly Walkers
o Wind mills
o Daisy pickers
o Old man stretch
o Rosse
o Mountain man poopers
o BreakDancers
o Mountain climbers
o Calves
TIMED GUARDIAN RUN AT SQUARE TRACK

RING OF FIRE
• Hold Al Gore, each Pax does 3 turkish get ups – Pass around x 4
• Hold Plank Position, each Pax does 10 merkins – Pass around x 4
• Continually do squats, each Pax completes 5 no-surrenders — Pass around x 4

SQUARE TRACK
• Get with someone same speed
• Repeat five times
• 3 lanes: 50%, 75, fastest, 50 back to start
• Repeat 5 times:
• 25 Dips
• 25 Overhead claps
ALLEY WALL SITS

TIMED GUARDIAN RUN

• Mary: 20 seconds each: Repeat this twice:

• Twists
• Plank
• Butt ups: force your butt off the ground—come straight up into a line
• Heel touches: starting in flexed position
• V sits: legs alternate back and forth
• Plank step ups
• Plank walk out on elbows: inching forward and backward
• Bicycle crunches
10 MIN OF YOGA

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