Archives: Columbus Park IronPax Week4 – 9/21 0530

Date: Monday September 21, 2020

Time: 05:30

Location: Wreck Center – Oak Park

QIC: [email protected]

Pax:
Alliance
Kodak
RA
Denari
Bronco
The Ocho

Preblast:

[email protected]

BackBlast:

Conditions: Perfect

The Thang: With a late call for a Q due to final notice of logistical needs for IPC Week 4 requiring a move for the “murder bunny” workout to Wednesday, YHC made the call to bring in a ‘Dealer’s Choice’ style to Columbus Park. 6 pax answered the bell and brought their energy to the workout.

Dealer’s Choice involves a shared Q model where each pax calls a set of exercises at the discretion of the leading Q. Here is what happened…

Warm Up (RA):

Side straddle hop x 25 IC

Imperial Walker x 20 IC

Abe Vigoda fwd x 10 IC, backward x 10 IC

Seal Claps x 10 IC

Mosey to football field

Bronco:

Partner up, partner 1 does work while partner 2 holds plank, flip flop

Run to 10 yard line, 15 merkins, return

Run to 20 yard line, 15 squats, return

Run to 30 yard line, 10 burpees, return

Alliance:

Sprint to 50 yard line, 50 tuck jumps, return to goal line

Sprint to 40 yard line, 40 tuck jumps, return to goal line

Sprint to 30 yard line, 30 tuck jumps, return to goal line

Sprint to 20 yard line, 20 tuck jumps, return to goal line

Sprint to 10 yard line, 10 tuck jumps, return to goal line

Denari:

Short way on the field, partner up…

Wheel Barrel across, at hash marks 2 head stand push ups, flip flop

Kodak:

4 corners…

Corner 1, 20 Turkish Get Ups, broad jump to C2

Corner 2, 20 Big Boy Sit-ups, bear crawl to C3

Corner 3, 20 merkins. broad jump to C4

Corner 4, 20 squats, crab walk to C1

RA (Mary):

American Hammers x 20 IC

Flutter kicks x 20 IC

2 min Plank-o-rama

COT…Prayers for the blessings of our life, the air we breathe, the beauty surrounding us each day. Help us go into our places in the community and be beacons of light for those around us. Let us guide those who look to us toward your word and your life.

Moleskin: Welcome to FNG “The Ocho” who is YHC’s new neighbor and a longer time connection with Bronco. How do we get to “The Ocho?” Well Vince claims to watch every sports championship on TV…which brings to mind the movie Dodgeball where coverage of even the most random sporting event championships happens on ESPN “The Ocho.” Took some bravery to get in the car at 5:20 am with someone you just met Saturday to ride to a workout, but he was there and led the way on numerous activities.

Announcements:

Wednesday 9/23 Final workout of IPC 2020, get out and meet the “murder bunny” 5:30 and 6:30 am

Friday 9/25 Official launch of F3 LaGrange…6:00 am Memorial Park in LaGrange, Coffee to follow

Saturday 9/26 F3 Chicago 3 year anniversary… 6:00 am EC ruck, 7:00 am Convergence at Wreck Center, followed by #TeamOwen 5k, 6:00 pm downtown dinner

 

 

F3 Chicago