AO: LC105

When: 02/16/2021

PAX:

Number of Pax: 9

Pax Names: Cock a Roach, FireAnt, Gopher, Jockey, Never Happened, Short Circuit, Short Stop, 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

  1. WWII (sit ups)
  2. Side Straddle Hops
  3. Mountain Climbers
  4. Plank Raises
  5. Flutter Kicks
  6. Squats
  7. No Surrenders
  8. Burpees or (up Downs)
  9. Step ups
  10. Tricep Extensions CMU
  11. Chest presses with legs raised CMU
  12. 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 Pain 

    Start 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!!!

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F3 Kinston