AO: The Crown

When: 10/01/2021


Number of Pax: 5

Pax Names: 8-Track, Lady Bug, McFlurry, The Situation, Thunderlips,

Number of FNGS: 0

FNG Names:

QIC: 8-Track

The BackBlast:


The Pax arrived stretched on their own mentally preparing for IPC4.

The Thang

Rep-Based workout. The timer was set for 52.5 minutes. Each exercise was done in sets of 25 reps. After completing 25 reps, run 25 yards and do 3 burpees (when we remembered) After burpees, run back and continue with exercise. The exercises consisted of the following:

200 Curls
175 Squats
150 Overhead Press
125 Kettlebell Swings
100 Merkins
75 Thrusters
50 Bonnie Blairs
25 Blockees



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