Archives: Donut Shop – Oak Park 9/23

Date: Wednesday September 23, 2020

Time: 05:30

Location: Donut Shop – Oak Park

QIC: kodak

Pax:
Puck
Alliance
Footloose
RA
Kodak
Denari
Bronco

Preblast:

9/23 DonutShop Pre:

Tmr we are getting into the IronPax Week4 workout.

  • Meet at the DonutShop @ 0530
  • Quick / efficient warm-up
  • Jog 0.5mi to Beye School and begin the timed workout.

“Murder Bunnies” … sounds fun, right?

See You in the Gloom!

BackBlast:

9/23 DonutShop : Murder Bunnies – IronPax Week4

Conditions : 60* and Dark

Pax : 4×4, Alliance, FNG ATrain, Bronco, Denari, Footloose, MyBuddy, Puck, RA, TheOcho, Kodak (QIC)

WarmUp:

SSH, WindMills, Imperial Walkers, Merkins, BreakDancers, Jog to nearby field where coupons + cones were set up.

Thang : “Murder Bunnies”

10 Burpee Block Jump Overs (BBJO)

  • Murder Bunny 25yds
  • 25 Thruster
  • Return to the goal line with your block

10 Burpee Block Jump Overs (BBJO)

  • Murder Bunny 50yds
  • 50 Alternating block merkins
  • Return to the goal line with your block

10 Burpee Block Jump Overs (BBJO)

  • Murder Bunny 75yds
  • 75 Curl Presses
  • Return to the goal line with your block

10 Burpee Block Jump Overs (BBJO)

  • Murder Bunny 100yds
  • 100 Block Windshield Wipers
  • Return to the goal line with your block

10 Burpee Block Jump Overs (BBJO)

I wish I could tell you times and which order of completion, but YHC (your humble correspondent) was in a dark place during the curl/presses or maybe even earlier when someone like Bronco, Puck or maybe even Footloose or Denari finished. IDK and sorry I cannot give credit where credit is due!

COT :

11 men which is awesome to see the 5:30 AO growing and maintain a high number despite several absences. Welcomed the ATrain … and c’mon – you gotta give a guy who crushes an IronPax beatdown some props, especially today’s beatdown. Solid work gents.

Announcements:

  • F3LaGrange Launch (9/25), travel if you can

F3 Chicago Three Year Anniversary events include (9/26):

  • 6am Ruck
  • 7-8a Convergence Beatdown
  • 8:30 kick-off for TeamOwen 5k (brunch to follow)
  • Evening Steak dinner downtown (get your rsvp in to Homer)

Closing comments : Three yrs ago, some 10-12 men got on a plane from Charlotte, TheFort, maybe even Carpex and wherever to bring F3 to us in the midwest. They didn’t know us, but knew they were giving us something good. YHC has been hooked ever since and still remembers the feeling of walking away from that Girardi workout thinking “I finally found my tribe”.

So – I encourage all of the men to bring this group to someone else, be it their neighbor or friend, give it away! Kodak/out.

 

 

F3 Chicago