Archives: Wreck Center – Oak Park (Sat) 5/9

Date: Saturday May 09, 2020

Time: 07:00

Location: Wreck Center – Oak Park

QIC: davidosta

Pax:
RA
Kodak
Bronco
Bouche

Preblast:

I love Saturday!

We will be out there tomorrow at 7am.

We will be building brick-by-brick!

BackBlast:

Brick Haus

Conditions: Cold, More wind than we like when it is cold, Blue skies

Flag planted by @Kodak and it flew strong to the north

WARM:

20 SSH

25 Imperial Walker

30 Grady Corns

Mosey to Beye School Field

THANG 1: BBS – Brick by Brick Shuttle / Burpee, Big Boy Sit-ups

25 Yard Shuttle Run x 2 bricks; Partner waiting in Plank or Crab as you run the bricks

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

THANG 3: Individual Medley – (no bricks here)

Burpees, Merkins, Flutterkick, SSH – sets in 1:30

Starting at 5 reps in 1:30, then 6 reps each in 1:30 , and so on to 10 reps

THANG 4: Quarter Pounder – (bricks still resting)

Sprint 25 yards and do 25 merkins, Run backwards to start

Sprint 50 yards and do 50 squats, Run backwards to start

Sprint 75 yards and do 75 Mountain Climbers, Run backwards to start

Sprint 100 yards and do 100 SSH, Run backwards to start

MARY:

American Hammer w/ brick x 25

Freddie Mercurys w/ brick x 25

Mosey to Wreck Center

It was great to have @Bouche back to get his reps. @Kodak started us off right by planting the flag.

All put up with my stumbling directions and bumbling cadence to put in some serious work.

@Kodak served as barista with coffee for the PAX gathered.

If we thought the workout today was hard, @RA told us about the Smokey Mountain Relay.

Be good to the moms in your life. They put up with you!

 

 

F3 Chicago