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