Archives: Donut Shop – Oak Park 9/16

Date: Wednesday September 16, 2020

Time: 05:30

Location: Donut Shop – Oak Park

QIC: verintthe

Pax:
kodak

Preblast:

So, after this week’s Iron Pax being all about sure, come and enjoy some slow coupon burn with Puck. This will be a challenge for all the road runners there, including myself, so I’ll need your support! Lemme see those HCs for a slow, low, suffering, burn.

BackBlast:

Nice cool morning for 8PAX to enjoy the slow, family-themed burn:

Warm-up

Motivators, cherry pickers, mountain climbers, hold Al Gore for a minute

Thang 1

Heads and shoulders, knees &toes 10x

Thang 2

Benjamins OYO: 25 curls, 25 overhead press, 25 goblet squats, 25 barbell swings … 25 lunges between each exercise

Thang 3 on Q’s count

Hold-the-baby (coupon hold on outstretched arms)

Lift-the-baby (coupon hold overhead)

Entertain-the-baby (weighted squats in cadence)

Mary

Bench press in cadence

Hold six 1min

Box cutters in cadence

Doomsday clock with incline (@Denari takes the cake)

Moleskine:

Covid distance is a time for reflection, personal slow down, and domestic life

Turn daily tasks into exercise opportunities

 

 

F3 Chicago