AO: LC105
When: 02/16/2021
PAX:
Number of Pax: 9
Pax Names: Cock a Roach, FireAnt, Gopher, Jockey, Never Happened, Short Circuit, Shortstop, Speed Square, Sprint,
Number of FNGS: 0
FNG Names:
QIC: Fireant
The BackBlast:
WELCOME
NOT A PROFESSIONAL (listen to your body & modify as needed)
Follow Me: (run to parking area for warm up ¼ mile)
Warm up
Arm burners forward – cadence 10
Arm burners reverse – cadence 10
Seal Claps – cadence 10
Cotton pickers – cadence 10
Side straddle hops – cadence 10
Follow Me: (run back to shelter area complete 1/2 mile)
Start round one of the Circle of Pain
1 min workout 15 sec rest as you rotate to next station
- WWII (sit ups)
- Side Straddle Hops
- Mountain Climbers
- Plank Raises
- Flutter Kicks
- Squats
- No Surrenders
- Burpees or (up Downs)
- Step ups
- Tricep Extensions CMU
- Chest presses with legs raised CMU
- Curls for the girls 30lb Kettlebell
We completed round one of the Circle of Pain
Follow Me: Run a little loop 1/16 mile return to the Circle of PainStart the 2nd round of Circle of Pain
We completed the second round and we ran the little loop 1/16 mile return for the last time
Return to our Flagpole
Circle of Trust
Count-A-Rama
Name-A-Rama
Prayer Request
Announcements
We did do some running but I did receive the Never Happened seal of approval!!! I was very proud!!!