Date: Wednesday September 16, 2020
Time: 06:00
Location: The Goat Rodeo – Bucktown
QIC: mikehoyne
Pax:
Crocs
Lemond
MaryLou
Preblast:
mikehoyne
BackBlast:
3 PAX (Lemond, Crocs, MaryLou-Q):
–Abe Vigodas, Imperial Walkers, mild stretch warm-a-rama
Thang: F3 Workout Deck – moderately shuffled, sets of 3:
–Set 1: 100 x SSH, Sprint 200m, 16 x Jumping Lunges
–Set 2: Sprint 400m, 14 x Heels to Heaven, Karaoke Mosey
–Set 3: 90 sec High Plank, 12 x Bulgarian Split Squats, 12 x High/Slow Flutter Kick
–Set 4: 25 x Dip, 100 x Calf Raise, 25 x Diamond Merkins
–Set 5: 25 x Plank Jack, Sprint 300m, 20 x Incline Merkins
–Set 6: 15 x Hand Release Merkins, 17 x Monkey Humpers, 25 x Merkins
–Set 7: 100 x Flutter Kick, 12 x BBS, 25 x Mountain Climbers
–Set 8: 100M Lunge Walk, 25 x BOYO
fin
-mL