Date: Monday September 21, 2020
Time: 05:30
Location: Wreck Center – Oak Park
QIC: keithellis02@gmail.com
Pax:
Alliance
Kodak
RA
Denari
Bronco
The Ocho
Preblast:
keithellis02@gmail.com
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