Wreck Center Saturday
QIC
OdenkirkAO
Wreck CenterPAX
- Chalmers
- cowboy mouth
- Eliot Ness
- Odenkirk
- Time Machine
- Troll
- Waddams
Workout
1 Hour Tabata Workout with StretchingWarm-Up (5 minutes)
- Imperial Walkers
- Abe Vigodas forward, Abe Vigodas Backwards, Overheads, Seal claps
- Washing Machines
- Don Quixotes
- Goof Balls
Main Workout – repeat each circuit 4 timesCircuit 1 – 10 minutes1. Merkins
2. Break Dancers
3. Turkish Get-Ups
4. Backwards LungesBalls to the Wall – 1 min on, 30 secs rest, 30 secs onCircuit 2 – 10 minutes1. Dips
2. Bonnie Blairs
3. Shoulder Taps
4. BurpeesWall Sits – til failure. @Troll wins at 2:04. @Time Machine 2nd place at 1:56Circuit 3 – 10 minutes1. Dead Bugs
2. Starfish Crunches
3. American Hammers
4. Heals to HeavenBear Crawl about 50 yards totalStretching til COT (about 13 mins)1. Neck & Upper Back (2 minutes)
2. Break Dancers
3. Turkish Get-Ups
4. Backwards LungesBalls to the Wall – 1 min on, 30 secs rest, 30 secs onCircuit 2 – 10 minutes1. Dips
2. Bonnie Blairs
3. Shoulder Taps
4. BurpeesWall Sits – til failure. @Troll wins at 2:04. @Time Machine 2nd place at 1:56Circuit 3 – 10 minutes1. Dead Bugs
2. Starfish Crunches
3. American Hammers
4. Heals to HeavenBear Crawl about 50 yards totalStretching til COT (about 13 mins)1. Neck & Upper Back (2 minutes)
- Neck Side Stretch – Tilt your head toward your shoulder, gently pressing with your hand.
- Upper Back Stretch – Interlace fingers in front of you, push hands forward, round your back, and tuck your chin.
2. Shoulders & Arms (2 minutes)
- Cross-Body Shoulder Stretch – Pull one arm across your chest and hold.
- Triceps Stretch – Reach one arm overhead, bend elbow, and press gently with the opposite hand.
3. Chest & Side Body (2 minutes)
- Chest Opener – Clasp hands behind your back, straighten arms, and lift slightly.
- Side Stretch – Stand or sit, raise one arm overhead, lean gently to the opposite side.
4. Hips & Glutes (4 minutes)
- Hip Flexor Stretch – Kneel on one knee, push hips forward.
- Seated Twist – Sit, cross one leg over the other, twist toward the bent knee.
5. Hamstrings & Quads (3 minutes)
- Standing Hamstring Stretch – Place heel on a low surface, hinge forward at hips.
- Quad Stretch – Stand, grab ankle behind you, pull heel toward glutes.
6. Calves & Ankles (2 minutes)
- Calf Stretch – Stand facing a wall, one leg back, press heel into floor.
- Ankle Rolls – Lift one foot, rotate ankle in both directions.
COT: Stretching is important