01/25/2022 - den - The Wagon Wheel
AO: The Den
When: 01/25/2022
QIC: Partly Cloudy
PAX:
Number of Pax: 12
Number of FNGS: 0
Pax Names:
Foster, Smooth Operator, Aquamarine, Straight Shooter, Bourbon, Rise Up, Belles, Spartan, Dr. Doolittle, Choo Choo, Hallmark
BackBlast:
We successfully completed The Wagon Wheel without complaint! Seriously, only positive words uttered today. I love the complaining, but I also love the happy faces. It wasn’t totally freezing today, so maybe everyone started in a much better place today than past freezing days. We warmed up with stretches, TTTs, Cotton Pickers, and a lap. Then we got started.
The Wagon Wheel – it is exactly what you picture. PAX start in the center with exercises, then travel out the spokes to cones (all spaced out in a circle). They do the exercise listed. Then travel back. The catch is the travel back is usually some painful for of travel like duck walking or bear crawls.
Our center hub was all arm exercises. I had many listed. Every time you went back to the center, you picked 3 of your choice and did 10 reps each.
Pick 3:
Lateral Raises
Front Raises
Tricep Kickbacks
Bicep Curls
Hammer Curls
Rows
Jello shooters
Around the Worlds
PAX ran down the spokes. Each spoke had an exercise listed at the end and a method of travel back to the hub:
10 Carolina Dry Docks, Side Shuffle back
20 Squats, Grapevine back
30 Raggedy Ann’s, Power skip back
40 Monkey Humpers, Duck walk back
30 Standing Fire Hydrants, Jog Backwards back
20 Lunge Pulses, Each side, Broad jump back
10 Plank Jacks, jog back
20 Sumo Squats, Bear crawl back
We moved to our mats with 7 minutes remaining and did two song challenges. What does the Fox Say with LBCs and Bicycles. Then Glute Bridge Sally.
And that was it! We snapped a pic, circled up, prayed, did our name-o-Rama, then scattered to get on with our day. I hope everyone had a great start to their morning!
Pictures:
