Archives: The Goat Rodeo (F3 Bucktown via Zoom)

Date: Wednesday May 06, 2020

Time: 06:30

Location:

QIC: mikehoyne

Pax:
MaryLou
Sweet Tooth
Lavender

Preblast:

1

BackBlast:

3 PAX met virtually in 2 time zones for a Mary Lou BeatDown!

F3 Bucktown: The Goat Rodeo v2

Warm-a-rama:

Abe Vigoda x 20 + Reverse x 20

SSH x 20

Imperial Walkers x 20

Butt Kickers x 20

Brief Hammy Stretch

Thang 1:

Merkins, Pullups, Military Merkins, Chinups

-recover-

Wide Merkins, Close-grip pullups, diamond merkins, “heavy pants”

-recover-

Decline Merkins, Lawnmowers, Dive-Bomber Merkins, Back Flys

Thang 2: Repeato!

Pullups, Merkins, Chinups, Military Merkins

-recover-

Close-grip pullups, Wide Merkins, “heavy pants” diamond Merkins

-recover-

Lawnmowers, Decline Merkins, Back Flys, Dive Bomber Merkins

Thang 3: 10 minutes of MaryLou Mary

In/Outs, Supported bicycle, Reverse bicycle, Crunch Frog

Wide-leg-old-school-big-boy-situps, Leg Lifts, Hip Rock/Raise, Heels to Heaven

Rollup-V-Ups, Oblique LBC’s, American Hammers!

 

 

F3 Chicago