Archives: The Goat Rodeo (F3 Bucktown) via Zoom

Date: Wednesday April 29, 2020

Time: 06:30

Location:

QIC: mikehoyne

Pax:
MaryLou
Sweet Tooth
sheriff

Preblast:

1

BackBlast:

F3 Bucktown: The Goat Rodeo AO – soft start…

Warm a Rama

—SSH, Nordic Tracks, Imperial Walkers, Butt Kickers

—Stretch a bit

 

Thangs:

1. Jump Squats x 10

2. Run Stance Squats 4 x 8

3. Airborne Heisman x 20

4. Swing Kicks x 1 minute

– repeat –

 

1. Merkins x 10

2. Shoulder Press x 10

3. Military Merkins x 10

4. Curls for Girls x 16

 

1. Squat Reach Jump x 10

2. Run Stance Squat Switch Pick-Ups x 30 sec

3. Airborne Heismans x 20

4. Towel Hopping x 1 minute

– repeat –

 

1. Wide Merkins

2. Heavy Pants x 16

3. Diamond Merkins

4. Lawnmowers 8 x each arm

 

7 minutes of Mary:

In/out Legs

Bike front

Bike back

In/out grab Legs

Superman Lifts 6 x 10sec

 

 

F3 Chicago