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