Archives: The Bean (Sat) 4/20

Date: Saturday April 20, 2019

Time: 12:00

Location:

QIC: kodak

Pax:
Homer
MaryLou
Lavender
Denari
Ladybug
Mimbo

Preblast:

kodak

BackBlast:

04/20 Workout:

Conditions: At the start of EC Run, it was approx 40* with a strong 15-20 mph wind from the NorthEast (felt like 30*).

PAX: LadyBug, Denari, Lavender, and Kodak for the EC Run, then joined by MaryLou, Homer, Mimbo and LeadPipe.

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Warm-ups

  • SSH
  • Toy Soldier (wind mill)
  • 4 pt. Lunge

Mosey

Dynamic warmup

  • side shuffle
  • karaoke
  • A-Skips
  • high knees/butt kicks
  • power skips

THANG ONE:

Beep test

Mosey 

THANG TWO:

Dora 5-10-420 EXCEPT NO AGGREGATION, each partner does full count of exercise while P2 runs 50m & back (alternate). Partner helps make up unfinished reps once his 350 is complete.

1. Pull-ups x 50 

2. Merkins x 100

3. Squats x 200

Mosey

THANG THREE:

Bring Sally: Low-Squat hold

COT

Naked Moleskin: YHC came into this workout fairly drained after an active week, but would not fartsack the EC Run knowing who was gonna show and what this group means to me. Aside from the fact that I was QIC, I appreciate the guys that came out and how they always push me to do moar.

I introduced the Beep Test to the boys not just as a conditioning test, but as a training tool for both aerobic capacity AND mental toughness; it was no surprise that Denari and Mimbo fought it out to the end as both add a wrestler’s mindset to our group. These dudes are solid – all of them and our diversity is what makes F3 Chicago great, not unlike the City we represent.

/Kodak out.

 

 

F3 Chicago