Date: Saturday May 16, 2020
Location: Wreck Center – Oak Park
XYZPDQ – zipper beatdown coming at you. Sometimes it’s shorter, sometimes it’s longer; the zipper Makes you faster and stronger.
What is the zipper?
no one really knows.
But OP crew will be sore,
from head down to toes.
7 showed up,
on a beautiful May Day.
Limits were pushed by all,
I think is fair to say.
Here’s what we did:
*Motivators, down from 11
*Abe Vigodas. 11 count forward, 11 count back.
*Seal Clap, 11 count
*Imperial Walker, 11 count (I think, might have been 22).
Starting at an alley, half crew goes East, other West to the intersection. Then both go North 1 block. Then meet again at the next northern alley. East/West portions included sprints, lunge walks, backwards run, carioke (grape vine), Paytons, and sometimes just jog. The north stretch was always a jog. At each corner, an Rx we use was done: 11 Merkins, 33 calf raises, 22 flutter kicks, 11 big boys, 11 diamond mekins.
This was rinsed / repeated 8 times (8 blocks north).
Ended up at Taylor park. 3 jogging loops around the park.
Fast paced 1.0 mile run back south to the Wreck.
Cool down with various stretches and another round of Abe Vigodas – 11 forward / 11 reverse.
7 strong including an FNG ~ FLAY. Welcome!!!