Archives: The Bean (Sat) 3/9

Date: Saturday March 09, 2019

Time: 07:00

Location:

QIC: mikehoyne

Pax:
Denari
Ladybug
Homer
MaryLou
Noonan

Preblast:

2019-02-27

BackBlast:

6 Pax held off the rains in the gloom for a beat down all about focus. Focus on form. Focus on controlling your heart rate. Keep going.

Warm a rama

  1. 20 x Abe vigoda forward and 20x reverse
  2. 20 x overhead clap and seal clap
  3. 30 x side straddle hop
  4. 15 x imperial walkers
  5. 20 x butt kickers

mosey to Maggie daily

thang 1

  1. Hang 10’s
  2. 1 min make like a chair
  3. superman banana roll
  4. repeat

mosey to Columbus stairs

thang 2

  1. 11’s: 10 merk, 1 jump squat…9/2…8/3…1/10

Mosey to lakefront

thang 3

  1. 5x groiner , 5x plank jack, 15 LBC, repeat
  2. suicides no rest. Partner al Gore, side straddle hop, plank. Watch that heart rate go!

mosey to the bean

mary

  1. Yogi bike
  2. x and o

heres the video

https://www.relive.cc/view/2201459641

 

 

F3 Chicago