Archives: Wreck Center – Oak Park 9/5

Date: Saturday September 05, 2020

Time: 07:00

Location: Wreck Center – Oak Park

QIC: davidosta

Pax:
Flay
Copa
Cowboy Mouth
Bronco
Chalmers
Lead Pipe
LED

Preblast:

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!

BackBlast:

Hit the Bricks – It’s a Bricker!

CONDITIONS: Kinda perfect. 70s – sunny – and we had shadows most of the time

 

WARM:

20 SSH

20 Imperial Walker

20 Grady Corns

Fellowship Run

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”

20 incline

20 decline

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

MARY

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!

 

 

F3 Chicago