Date: Wednesday September 23, 2020
Time: 06:30
Location: Wreck Center – Oak Park
QIC: [email protected]
Pax:
Dunphy
RA
Cowboy Mouth
Cutter
Flay
Rossi
Preblast:
9/23 Wreck Center Pre:
Tmr we are getting into the IronPax Week4 workout.
- Meet at the DonutShop @ 0630
- Quick / efficient warm-up
- Jog 0.5mi to Beye School and begin the timed workout.
“Murder Bunnies” … sounds fun, right?
See You in the Gloom!
BackBlast:
9/23 Wreck Center : Murder Bunnies – IronPax Week4
Conditions : 65* :: Caught Sunrise
Pax : Flay, Cowboy Mouth, Dunphy, Rossi, RA (proctor), Kodak (QIC)
WarmUp:
Abe Vigodas, Imperial Walkers, Side Straddle Hop, Jog to nearby field where coupons + cones were set up.
Thang : “Murder Bunnies”
10 Burpee Block Jump Overs (BBJO)
- Murder Bunny 25yds
- 25 Thruster
- Return to the goal line with your block
10 Burpee Block Jump Overs (BBJO)
- Murder Bunny 50yds
- 50 Alternating block merkins
- Return to the goal line with your block
10 Burpee Block Jump Overs (BBJO)
- Murder Bunny 75yds
- 75 Curl Presses
- Return to the goal line with your block
10 Burpee Block Jump Overs (BBJO)
- Murder Bunny 100yds
- 100 Block Windshield Wipers
- Return to the goal line with your block
10 Burpee Block Jump Overs (BBJO)
COT :
Effort. Period. With anything, the more you put in, the more you get out. That includes F3. Echoing Kodak’s Slack sentiments in asking PAX to step up with HCs and Q’s. It’s a little effort that makes this whole thing work smoother.
Announcements:
- F3LaGrange Launch (9/25), travel if you can
F3 Chicago Three Year Anniversary events include (9/26):
- 6am Ruck
- 7-8a Convergence Beatdown
- 8:30 kick-off for TeamOwen 5k (brunch to follow)
- Evening Steak dinner downtown (get your rsvp in to Homer)