Archives: Dip City 7/25

Date: Wednesday July 25, 2018

Time: 05:30


QIC: f3powerplant





  • 07.25.18 Backblast @ Lake Shore Park – Running for MerlotWhen: 07/25/2018, Wednesday – 5:30 AM CT QIC: Powerplant The PAX: Homer, Denari, Lavender Condition Solid 70 degrees. No wind. Sunny, ground was dry. Perfect conditions for sucking wind and sweating. Disclaimer Powerplant is not a professional. F3 workouts are voluntary and FREE – you are here voluntarily #YouAgainstYou. Modify as needed. Notify the Q or rest of Pax of any serious medical conditions #PushYourselfButDontHurtYourself. Q has a cell phone in case of emergency. The Thang Description: This was Powerplants first downrange Q in the windy city and appreciates the PAX of Chicago trusting him with this honor. Mumble chatter prior to commencement of the thang indicicated the presence of several spartan race runners. Workout was adjusted to complement and train for that type of an event. COP Warm-Ups: 400m jog around track, brisk pace Side Straddle Hop, IC x 21 The Thang:400m jail break around track – 80% max speed, OYO
  • 30 burpees, OYO following completion of 400m
  • 400m jail break around track – 80% max speed, OYO
  • 30 air squats, IC, following completion of 400m
  • 400m jail break around track – 80% max speed, OYO
  • plank
  • Partner Coupon Cary – fireman carry 100m, switch
  • Wheel Barrow – 50m/partner
  • Long Lunge – 100m
  • Pullups – partner assisted (as needed) for a total of 2 sets, 15 pullups
  • Mary:
  • In & Outs – IC, 25
  • Crunchy Frog – IC, 17
  • Over the Tops – IC, 11
  • LBCs – IC, 15
  • End of Workout
  • CountORama and Name-O-Rama 3 PAX with the Q. 0 FNGs. ANNOUNCEMENTSGoRuck coming up – Denari planning GoRuck event for September/November timeframe. Details TBD on finalization. Will send details to QIC who will pass onto PAX of St. Louis for sister city interest in partnering together
  • F3 GrowRuck – September 14, Memphis – hit up twitterverse for deets

COTOther Dope: This workout was tracked using a Garmin Forerunner 935. Garmin Username: twmcgui Strava Username: Thomas McGuire, Twitter Handle: @powerplantF3 F3 ST. LOUIS COMZ CHANNELS -Band App: F3 St. Louis -Twitter: @F3StLouis








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