Date: Saturday September 05, 2020
Location: Wreck Center – Oak Park
All right ya’ll let’s get this holiday weekend started right at the Wreck Center.
Oak Park seems to be using a lot of bricks to finish the work on Lake Street, so maybe we can find some to help us workout. See you just before 7am!
Hit the Bricks – It’s a Bricker!
CONDITIONS: Kinda perfect. 70s – sunny – and we had shadows most of the time
20 Imperial Walker
20 Grady Corns
THANG 1: BBS – Brick by Brick Shuttle / Burpee, Big Boy Sit-ups
18 Yard Shuttle Run x 2 bricks; Partner waiting in Plank or Crab as you run the bricks and complete the exercise
R1: 15 Burpees
R2: 15 BBS
R3: 10 Burpees
R4: 10 BBS
R5: 5 Burpees
R6: 5 BBS
THANG 2: Wall Sit w/ Bricks
(1) side shoulder raise
(2) front shoulder raise
(3) shoulder press
20 reps, recover, 15 reps, recover, 10 reps
Changed the order each time
THANG 3: Plank Punch and Flying Nuns
From a basic plank position, hands on bricks, raise one hand off the ground and punch across, behind and under the opposite arm.
30 Plank Punches
Flying Nuns: Lunge Walk with arm circles to the 50
30 Plank Punches
Flying Nuns: Lunge Walk with arm circles back from the 50
THANG 5: Brick Burpees
10 then – – –
Brick Burpee Broad Jump out the 18 yard line and back
THANG 6: Merkin “break”
THANG 7: Bat Wings – IC 4 count
10 x Forward Arm Circles, hold,
10 x Backwards Arm Circles, hold,
5 x seal claps, hold,
5 x overhead claps, recover
American Hammer w/ brick x 20
Freddie Mercuries (w/ brick) x 20
COT: I appreciate everyone being there especially on Saturday. I look forward to it and today was no exception. There is much strength to be found in the PAX!