AO: Trojan
When: 12/28/2023
PAX:
Number of Pax: 8
Pax Names: Boo Boo, Dr. Luck, Dr. Seuss, Heisenberg, Hot Shot, Long Haul, Open House, Spoiler,
Number of FNGS: 0
FNG Names:
QIC: Heisenberg
The BackBlast:
Balmy wet 46F at Trojan, last beatdown of year for AO
Warm Up – usual Heisenberg routine of 10 exercises.
Rope mosey – High knees, But kickers, skipping, left arm raised, right arm raised, Both raised, side shuffle, out to road and back.
Team Exercises (under pavilion):
1. Squat 23
2. WWII with hand raise to sky 23
3. Alternating Reverse Lunges 23 in cadence (with curls)
4. Rope Pull through, pulled from one end of Pax line to other
5. Arm Raises (23 right, 23 left)
6. Leg Raise (arms straight up) 23
7. Split Squat (10 right, 10 left) hands overhead
8. Row Boats ( put rope over the shoulder) 23
9. Burpee 10 (hold rope while doing burpee)
10. Leg Lifts 23
Stayed under pavilion for mobility drills:
– Lay rope out legth wise, running drills
○ 2 feet run hit each side of the rope
○ Hop – side to side
○ Hop – Front to back
– Crawling exercises (rope in circle) Q calls out direction and exercise
○ Bear Crawl
○ Lateral/side crawl
Finished with a few minutes of Mary to make it to 6:15am.
COT, prayers for peace, travel, family, and 2024.