Archives: Donut Shop – Oak Park (Wed) 7/29

Date: Wednesday July 29, 2020

Time: 05:30

Location: Wreck Center – Oak Park

QIC: hotlips

Pax:
Hotlips
LED
kodak

Preblast:

Come join me at the donut shop tomorrow morning . We are going to use coupons to workout out our bodies from toes to shoulders. Curious…. I’ll see you there!

BackBlast:

Eight came out in gloom for some donuts this morning! 7 local, 1 from DR (Lagrange), Hotlips Q

Had a great workout from our toes to shoulders, and even had a cheerleader!!!

Warm-up:

  • Jumping Jacks
  • Arm Circles front and back
  • Seal claps front and overhead
  • Squats
  • Jumping Lunges

Round 1: Coupons used for rest of workout

  • 15 weighted squats – Shuffle across lot – 10 push-ups off coupon with a hop over coupon each push-up – Shuffle back across lot
  • 15 weighted hammer and anvils- Shuffle across lot – 10 push-ups off coupon with a hop over coupon each push-up – Shuffle back across lot
  • 15 arm curls – Shuffle across lot – 10 push-ups off coupon with a hop over coupon each push-up – Shuffle back across lot
  • 15 shoulder presses – Shuffle across lot – 10 push-ups off coupon with a hop over coupon each push-up – Shuffle back across lot

Round 2:

  • 10 weighted squats – Shuffle across lot – 10 push-ups and weighted squats with a hop over coupon each push-up – Shuffle back across lot
  • 10 weighted hammer and anvils – Shuffle across lot – 10 push-ups and weighted squats with a hop over coupon each push-up – Shuffle back across lot
  • 10 arm curls – Shuffle across lot – 10 push-ups and weighted squats with a hop over coupon each push-up – Shuffle back across lot
  • 10 Shoulder presses – Shuffle across lot – 10 push-ups and weighted squats with a hop over coupon each push-up – Shuffle back across lot

Round 3:

  • 5 weighted squats – Shuffle across lot – 5 burpees with coupon – Shuffle back across lot
  • 5 weighted hammer and anvils – Shuffle across lot – 5 burpees with coupon – Shuffle back across lot
  • 5 arm curls – Shuffle across lot – 5 burpees with coupon – Shuffle back across lot
  • 5 Shoulder presses – Shuffle across lot – 5 burpees with coupon – Shuffle back across lot

An Ode to Cutter – the murph king in my eyes

  • Push-up wheel of doom – Shout out to Denari for being the one!

Announcements:

Lagrange is starting up a PAX, founding date this Friday, we are invited to to join. More detail to be posted later

Hotlips out!

 

 

F3 Chicago