Archives: Wreck Center – Oak Park 9/23

Date: Wednesday September 23, 2020

Time: 06:30

Location: Wreck Center – Oak Park

QIC: rtuddy@gmail.com

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)

 

 

Scroll to Top