Archives: Wreck Center – Oak Park (Fri) 7/17

Date: Friday July 17, 2020

Time: 06:30

Location: Wreck Center – Oak Park

QIC: led

Pax:
Copa
Bouche
Kodak
LED
FVI
Dunphy
Alliance
Tropic Thunder
Lead Pipe

Preblast:

7/17 Run Club PreBlast: 6:30am Wreck Center, LED on the Q, get ready to lace em up and hit the streets.

BackBlast:

7/17 Run Club Backclast

Pax (9) – Copa, Bouche, Kodak, LED, FVI, Dunphy, Alliance, Tropic Thunder, Lead Pipe

Conditions: 70° and sunny w/ high humidity

Warm-Up

15 Daisy Pickers

20 SSH

15 Mtn Climbers

10 Lunge w/ Trunk Twist

Mosey to North entrance to OPRFHS

Thang

0.8mi road course with 20 box jumps after each lap (substitute burpees for box jumps if needed)

Rinse Repeat 3x

15 – ATMs -> 10 4ct Merkins -> 15 ATMs -> 5 4ct Merkins (continuous)

Mosey back to AO

Mary

30 Flutter Kicks

20 Heel Touches

20 Bib Boy Sit-ups

10 Freddy Mercury’s

Count-a-rama, Name-a-rama

CoT:

Take an opportunity to express gratitude for the special people in your life. Make a positive impact on those around you, it will pay dividends.

MERKIN MANIA is tomorrow! Cuuuuuuttter on the Q!

Service Project 7/25: 10a-12p

 

 

F3 Chicago