Archives: The Bean (Sat) 4/6

Date: Saturday April 06, 2019

Time: 07:00

Location:

QIC: dadurk

Pax:
Kodak
Denari
Arts and Crafts
Lavender
Mimbo
Noonan

Preblast:

https://files.f3nation.site/3e/5676834b524b428ec626f25b1107a7/Image-from-iOS-_3_.jpg

BackBlast:

Arts N Crafts is back as QIC – first time since November 2018!

Great to be back!!

Joined by #Lavendar, #Kodak, #Noonan, #Mimbo, #Denari and downrange from OH #Plato

Warm Ups:

Bat wings – Abe Vigoda’s forward 20 – hold – backward 20 – hold – seal clap 20 – hold – overhead clap 20

Hillbillies – 20

Good Morning – 15

Motivators – down from 10

Mosey to the “Faces”

High Knees – 15, Carioca’s 15 , side lunges for 5, Carioca’s 15, side lunges 5, Backwards 15, side lunges 5

Pair Up in 4 corners – planks while the other bear crawls to the center, 5 burpees, crabwalk back – three sets

Mosey to the Art Institute steps

Butkus – 2 sets of 30

Stairway to Heaven – 7’s – little baby crunches bottom and merkins  top – each step up stairs do a squat

Mosey to park

Elevated merkins on park bench – 5 – 10 – 15 – 10 -5

Dips 5 – 10 -15 -10 -5

Mosey to Bean

6-Minutes-of-Mary –

Q led – Boat /Canoes – 2 minutes

Plank Jacks – 20

Flutter Kicks – 20

Copper Head Squats – 15

Box cutters – 15

CoT

The BT5k (American Brain Tumor Association 5k) is on Saturday, April 13. Several pax have signed up to run, and we are looking for MOAR!!!

Denari (Kevin McMillin) is a brain tumor survivor and you can donate/join Team KMAC!

Race Details

Date: Sat, April 13

Race Time: 0930

Location: Soldier Field Stadium Green

 

 

F3 Chicago