Archives: Wreck Center – Oak Park 11/16

Date: Monday November 16, 2020

Time: 06:30

Location: Wreck Center – Oak Park

QIC: kleidon21

Pax:
hOjOh
Miles
FVI
Baywatch
Cutter
Rossy
Pebbles

Preblast:

Get the week started right with some Ice. Rollin’ in the 5.0 circuit training combined with on-campus running to stay warm. Let’s get it!!

BackBlast:

1/16/20 Backblast: 7 PAX showed to “roll in the 5.0” on a Icy, but sunny Monday morning at the Wreck Center

PAX:  Rossy, Baywatch, HoJo, Cutter, Pebbles, Miles (FNG) and FVI (Q)

Warm-Up: SMS (25 squats, 25 merkins, 25 side straddle hops) followed by a 1/2 mile jog around the high school

The Thang: Partner up – Rabbits with Rabbits, Lions with Lions, Clydesdales with Clydesdales

5.0 circuit, done in cadence with your partner(s):

  • 25 merkins
  • 25 bleacher step-ups
  • 25 big boy sit-ups
  • 25 jump squats
  • 25 american hammers

After completing the 5.0 circuit, run three laps around the Wreck Center soccer field with your partner(s)

Repeat 5.0 circuit 3-4 times based on your team’s pace/speed

Cool down:

Walking lunges across half the soccer field

SMS (25 squats, 25 merkins, 25 side straddle hops) done continuously without stopping between exercises

CoT:

Welcome FNG “Miles”, endurance and non-stop energy! Looking forward to seeing you at the Wreck Center this winter.

Breakthroughs are often disguised as breakdowns in life, both mentally and physically. Show up, push forward, change the outcome. We’ve got this! Stay safe, see you guys on Wednesday.

-FVI

 

 

F3 Chicago