Archives: Wreck Center – Oak Park 9/7

Date: Monday September 07, 2020

Time: 07:00

Location: Wreck Center – Oak Park

QIC: davidosta

Pax:
Cowboy Mouth
Bronco
Ladybug
RA
Chalmers

Preblast:

It is a Labor Monday edition at the Wreck Center. We will go at 7am. (Please note the time change.) I’m digging into the archives to bring out some greatest hits! See you at 7!

BackBlast:

We were 8 this morning at the Wreck Center.

It was great to see @RA back at full force, joined by @Homer and @Ladybug for a visit, 2 relatively new PAX @Rossy and @Spartan, @Cowboy Mouth coming in strong, and @Chalmers the guy who got me out to my first F3 workout!

CONDITIONS: Sunny, Headed to 70

WARM:

Abe Vigoda Forward – 20

Abe Vigoda Backward – 20

Seal Clap – 20

Overhead Clap – 20

SSH – 20

Fellowship Run

THANG 1: Nolan Richardson – 40 minutes of Hell

Partner 1 performs each exercise below.

Partner 2 backpedals 50 yards, performs a ” Bobby Hurley” & jogs back to continue the exercise from the count accumulated by Partner 1.

1. Burpees (150)

2. Squats (300)

3. Big Boy Sit-Ups (150)

4. Little Baby Arm Circles (300) (1 count)

5. Merkins (150)

6. Imperial Walkers (300) (2 count)

THANG 2: Dips

Dips – 1 min

MARY

1. Hammer,

2. Leg raises,

3. LBC’s,

4. Penguins (Heel Touches)

5. Crunchy Frog,

6. 100’s.

20 reps each

Mark September 26 on the calendar for all 3 Fs. Check Slack for more on that from @Homer.

Wednesday the IPC will run 5:30 Donut Shop and 6:30 Wreck Center. Check out the video to learn the Workout. It is a wheel / spoke workout so worth looking at ahead of time.

 

 

F3 Chicago