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.