Date: Saturday April 13, 2019
Time: 07:00
Location:
QIC: lavender
Pax:
Denari
Homer
Noonan
MaryLou
Muck
Lavender
Skynet
Preblast:
What better way to warm up for a 5K than F3? Plenty of arms. Not too much cardo.
BackBlast:
7 Pax showed up for a pre-BT5K warmup/beatdown: Denari, MaryLou, Homer, Noonan, DR-Muck, DR-Skynet, and QIC-Lavender.
Warm-up
Motivators – start at 8
imperial walkers – 20 in cadence
abe vagodas – 20 in cadence then hold
reverse abe vagodas – 20 in cadence then hold
Arm raises – 20 in cadence then hold
LBCs – 20 in cadence
Mountain Climbers – 20 in cadence
Plank
Side Plank each side
rocky balboas – 30 in cadence
Thang 1
Dips – 20 OYO
Erkins – 20 OYO
Derkins – 20 OYO
Box Jumps – 15 OYO
Mosey to Ampitheater
Thang 2 – Three exercises; do an exercise OYO then run to next exercise
Exercise 1 – 20 Imperial Walkers – DR Skynet’s Choice
Exercise 2 – 10 Burpees – DR Muck’s Choice
Exercise 3 – Max Old Faithfuls – Homer’s Choice
Thang 3 – Three exercises; do an exercise OYO then run to next exercise
Exercise 4 – Plank Doomsday Clock – DR Muck wins Phil Durden award – Denari’s Choice
Exercise 5 – 20 Peter Parkers – Noonan’s Choice
Exercise 6 – 15 Squats – MaryLou’s Choice
Thang 4 – Repeat all 6 exercise; do an exercise OYO then run to next exercise
Exercise 1 – 5 Imperial Walkers
Exercise 2 – 10 Burpees
Exercise 3 – 15 Old Faithfuls
Exercise 4 – 20 Second Plank
Exercise 5 – 26 Peter Pakers
Exercise 6 – 30 Squats
Mosey back to the Bean
Mary
12 step-ups in (poorly done) cadence
Max Redbull Rockies
20 Full squats in cadence
30 flutter kicks in cadence
30 Xs and Os in cadence
30 penguins in cadence
30 slow Freddi Mercurys in cadence
Fountain of Youth – MaryLou Led Yoga
about 8 minutes of yoga flow
COT followed by coffeteria at Panera before BT5K (F3 Chicago Pax – Denari, MaryLou, Homer, Noonan, Lavender, Lucille, Kodak, Bender, Arts & Crafts, Rabbi). Let’s keep all those that are fighting against or survivors of brain tumors in our thoughts and prayers, especially HIM Bump and Denari.