Archives: Wreck Center – Oak Park 11/27 : Double Quarter Pounder with super-sized planks & squats!

Date: Sunday November 17, 2019

Time: 12:00

Location: Wreck Center – Oak Park

QIC: kodak

Pax:
Puck
sheriff
Cutter
Kodak
Chalmers
Hackysack

Preblast:

Come and check out what this is all about.

(I don’t actually have the Q…) /Kodak.

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BackBlast:

Exile QIC – as interpreted from Southern dialect to Northern’er speak…. enjoy:

PAX: Exile (DR QIC), Kodak, Cutter, TheShow, HackeySack, Puck, LeadPipe, Chalmers, Sheriff

YHC has been looking forward to bringing a Q to the PAX in Chicago. It was hard to choose what to do with so many combos on the menu!

Warm-o-Rama:

   SSH’s

Cobra Merkins

   Pickle Pounders

   Imperial Walkers

   Crab Cakes

The Thang:

Part 1:

Sprint to 25yd – 25x Merkins – Backwards run to start Repeat with:

50yd – 50x Squats

75yd – 75x Mountain Climbers

100yd – 100x SSH

Part 2:

Line up in arms distance apart starting at one end of the field, extending onto the field, and assume the plank position; thus creating a plank chain. The PAX at the back would then bear crawl to the front, this process continuing one PAX at a time until halfway across the field, where we switched it up to holding air squats with lunges on the passing.

Upon completing the length of our field, we ran one lap Indian file to shake out our legs. (This part was important after all that miserable squatting… whose terrible idea was that, anyway?!)

Part 3:

If one patty is good, two is better!

So we repeated our quarter pounder progression back to our original location and finished with 6 minutes of Mary. We had just enough time for each of the PAX to call and lead an exercise. (Great work!)

COT

We returned to the SF to find it had fallen victim to the wind, literally. So after uprighting the Stars and Stripes we completed a quick 5 burpees in cadence as penalty.

It was such an honor and a pleasure to Q today. YHC only wished for more margin for a coffeeteria with the PAX of Oak Park. Next time!

-Exile (F3Cherokee)

 

 

F3 Chicago