Archives: The Bean (Sat) 12/21

Date: Wednesday December 11, 2019

Time: 12:00

Location:

QIC: mikehoyne

Pax:
Ladybug
Denari
Hackysack
Kodak
Lavender
MaryLou
Mimbo
Noonan
Sweet Tooth
sheriff
Homer
Cutter

Preblast:

1

BackBlast:

15 PAX arrived in the sun for a Preholiday beat down in the gloom.

Warm a Rama:

20 forward and reverse Abe vigoda

20 seal clap, overhead clap, 10 swimmers

10x MaryLou Motivator, adding uppercut and moguls

10 buttkickers OYO

10 burpee OYO

Mosey, Thang 1 (Music Shell):

partner run/plank x 3

1 min chair

10x smirkins (slow count merkin)

banana roll 2-pass

Mosey, Thang 2 (BP bridge):

jacobs ladder 11’s merkins at top, jump squat bottom

screw hopping, 1 minute

10 burpee OYO

mosey, Thang 3 (bean):

5 x squat, jump squat, sumo squat, stair hop, TWICE

10 minutes of MaryLou Mary:

10x in/out, forward bike, reverse bike, x/o, wide leg sit-ups, scissors, heels to heaven, wide leg pulse ups, American hammers

1:01 – longest workout for the shortest day of the year.

 

 

F3 Chicago