Archives: The Bean (Sat) 6/15

Date: Saturday June 15, 2019

Time: 07:00

Location:

QIC: mikehoyne

Pax:

Preblast:

1

BackBlast:

6/15 maryLou

14 pax (most in any BD I’ve been to – an honor to Q) went through an intense workout…elements of yoga, core, teamwork, plyometrics, and lots of burpees. Welcome to 4 FNG’s!!

Warm-a-rama 

15. Forward Arm Circles

15. OH Clap, front clap, swimmers to 8 (4ct)

20 Side Straddle Hop – cadence

20 Imperial Walkers – cadence

20 Butt Kickers OYO

10 BOYO

Mosey – aquaTower park

Thang #1 – Core

Hang10 (10 sec plank, 10 sec chatta x 3),

1 min chair DEEP

Walking Plank x 6 (3 up 4 count, 3 back 4 count)

Bow x 7 sec, Boat x 7 sec, 6 times

10 BOYO

Mosey – AquaTower park

Thang #2

2 x 3 lap Run a lap – partner pull ups, side straddle hop, squats

10 BOYO

Thang #3 – PLYO

10x towel hopping every 1-2-3-1

10x towel hopping HIGH UP every other 1_3_1_3

10x jump knee tuck 1_3_1_3

Mosey – back to bean

-ml

 

 

F3 Chicago