AO: The Academy

When: 09/09/2021


Number of Pax: 5

Pax Names: Cartwheel 2.0, LEO, Shortstop, Watch Dog, Wildcat,

Number of FNGS: 1

FNG Names: Addison Wade - Cartwheel


The BackBlast:

Backblast: Gimme Shelter to the Core 

AO: The Academy (NLVFD)

Date: 2021.09.09

PAX: Shortstop, Watch Dog, Winn Dixie, LEO 

Total: 4

FNG’s: 1

FNG Name: 2.0 Cartwheel  

(Addison Wade)


5:30p  NJ   LEO 

  • Listen to Body & Modify


  1. Neck & Waist: Side-to-Side
  2. Pushups w/ Kickouts Lt/Rt
  3. Table w/ Kickouts Lt/Rt
  4. Sumo Squats
  5. Crab Cakes
  6. Speed Skaters (Not IC)

Start: First Pain Station Inside Fence  

Flip’n Tires:  

Single file, each PAX takes turns until each PAX has flipped the tire 10 x.

Sprint to Each Corner:

Outer perimeter (Far Corners) of Fire Department’s Property of each three corners is a Pain Station for: 

Squats, Sit ups, Pushups  20 each

REPEAT: Start at the First Pain Station, which was flipping tires, but added 1 flip repetition for each PAX subsequent times returning to this site.     

6:05 – 10p Stretch:

  1. Hams & Quads

6:15p  COT

  • Count & Name-Aroma w/ Video
  • Prayer: Request & Praises
  • Announcements

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