Archives: The Bean (Sat) 4/13

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.

 

 

F3 Chicago