AO: Rising Sun

When: 11/19/2022


Number of Pax: 8

Pax Names: Fogger, Hackey Sack, Kipling, Kodak, Madoff, McFeely, RA, Webelos,

Number of FNGS: 0

FNG Names:


The BackBlast:

Conditions: Breezy, about 19 degrees real temp, feels like 6

The Thang: W/u with SSH, Abe Vigoda Fwd, Abe Vigoda Bkwd, Seal Clap, Overhead clap, Squats x 10 IC

Grab extra weight (60 lb bag, 40 lb bag, 30 lb bag, 20 lb bag, cinder block). Group has 16:30 min to get to the tennis courts at Division/Elmhurst

Making the time hack, 150 burpees as a group (if time hack missed, 250 burpees)

Upon completion, begin 4 corners…

  • Corner 1…10 Squats & Lunge walk to Corner 2
  • Corner 2…10 Squats, 15 Squat Jumps & Lunge Walk to Corner 3
  • Corner 3…10 Squats, 15 Squat Jumps, 20 Imperial Squat Walkers & Lunge Walk to Corner 4
  • Corner 4…10 Squats, 15 Squat Jumps, 20 Imperial Squat Walkers, 25 Lunges & Plank for 6

Drop weight…

Line up on side line for Burpee Suicides…2 burpees at court 1, 4 at court 2, 6 at court 3

Line up on a tennis court for 2 x :30 line touches

Rucks on, grab weight, return to Wreck Center

COT… Reminder about the importance of flexibility in leadership. Circumstances are not always what you expect, be prepared to alter plans on the fly for the betterment of the team.


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