Archives: The Goat Rodeo – Bucktown 9/16

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

 

 

F3 Chicago