Archives: Oak Park (Wed) 7/24

Date: Wednesday July 24, 2019

Time: 05:30

Location: Wreck Center – Oak Park

QIC: hackysack

Pax:
kodak

Preblast:

1

BackBlast:

07/24 BackBlast

AO : Oak Park – Ridgeland Commons Rec Center

PAX : Kodak (QIC), Audit, HackeySack, Chalmers, ChumpChange, Goldie, TheMissionary, Puck, Sheriff

Conditions : Perfect. Sunny+Mild for a July morning; Sunrise @ 5:37a

Warm-up

SSH

StormTroopers

Daisey Pickers

Squats

Mosey

6 ct Burpees IC

Motivators

Mosey

– Thang 1 (Tennis Courts)

Dora 1-2-3 Partner Exercise

P1 exercises 50 merkins, 100 Peter Parkers, 200 squats

P2 animal movements during Ex. 1,2,3 : Ape Walks, Bear Crawls, Crab Walks

Mosey

– Thang 2 Soccer Field Shuttle Sprint (width of soccer field : 70m)

Exercise at 0m, 35m, 0m, 70m, 0m – sprint to the next line equals 1 set.

0m = 10 squats, 35m = 5 merkins, 70m = 3 burpees.

3 sets

Mary – Flutter Kicks

COT

Naked Moleskin: No better way to start the day and I love showing up to the AO and seeing a few pax milling about while more are strolling in. So cool that guys are making part of their routine and being consistent … consistency is a key factor in leadership skillz and aside from the occasional conflict, these men are consistent.

I asked the group who was interested in leading an upcoming workout and nearly all raised their hands!! F3 OakPark is growing and the men are taking ownership .. Freed To Lead. Launch date coming soon. Kodak/out!

 

 

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