Date: Monday November 23, 2020
Time: 05:30
Location:
QIC: footloose
Pax:
Rancid
kodak
[email protected]
mrunil
Preblast:
It’s Turkey Tone Up time!
BackBlast:
Turkey Tone Up:
Weather: 36 Degrees
PAX: Kodak, RA, Rancid, Fogger, Alliance, Scrooge, Linus, Kipling, Bronco, Footloose (QIC)
Warm-up:
Ballerinas (slow count)
Don Quixote’s
Start a walking lunge with twists towards Coupon Cove.. Do 20 and then start a jog rest of way.
Pre Thang:
Line up by first cone.
Partner 1- Farmer carries w/ right Hand to opposite cone and returns Farmer Carry with left hand.
Partner 2- hold Y&X planks until partner returns.
The Thang:
Yo-yo rotate with a partner..
Partner 1- moves from point A to B doing back hand coupon drag (R foot to L shoulder, bear crawl left foot behind coupon, repeat).
Point A&B Exercise w/ coupon-
10 Shoulder Press, 20 Curls, 30 Squats, 40 Oblique Twists.
Partner 2- Runs to Football Field.. (start at 10yd line) Every ten yards you STOP and attempt 10 Merkins and 10 Monkey Humpers. After completing the 50 yard line Exercise reps, return to partner 1 (switch).
MoM: Coupon Walk
CoT:
Thanksgiving approaching, I just want to give thanks to F3 Oak Park and all the Pax that show up. The workouts have been great, but nothing beats the fellowship. I appreciate all of you.