Date: Saturday July 11, 2020
Time: 07:00
Location: Wreck Center – Oak Park
QIC: hojoh
Pax:
hOjOh
Hackysack
LED
Kodak
Alliance
Lead Pipe
Preblast:
SEVEN ELEVEN is your lucky day so come out and get some! We’re gonna run Forrest run and we’re gonna merk Forrest merk.
-hOjOh out
BackBlast:
SEVEN ELEVEN is your lucky day!
Beautiful sunny day – 6 PAX joined for a Saturday morning beatdown.
WARM –
7 merks – Cutter tribute
11 motivators
7 shoulder taps
11 merks
Team jog to remote AO
THANG 1 – What’s a Crawl Bear?
Teams of 2: Bear Crawl across street and Crawl Bear back while other teammate works reps below. Cumulative count. Rotate each crawl.
111 merks
111 squats
111 crunches
Team jog back to The Wreck
THANG 2 – Crisscross Merkathon
Lap One – start in one corner of soccer field
7 merks, then jog diagonal corner to corner
7 burpees, then back pedal north to soccer field sideline
7 alt merks of choice, then jog diagonal corner to corner
7 burpees, then back pedal north to soccer field sideline
Repeat exercises above while lowering reps each lap
Lap Two: 5 reps X above
Lap Three: 3 reps X above
Lap Four: 1 rep X above
Lap Five: 7 reps X above
THANG 3 – Abs!
21 Flutter kicks double count
21 Freddy Mercs individual
21 Iron cross double count
11 Box cutter single count
MARY –
7 merks
11 shoulder tap merks
Hold plank – LED finished strong
WORDS –
“After nearly being sideswiped on the way to F3 this morning (other driver blasted through a Stop sign), it made me hit pause for a minute. Remember to be safe and be aware of your surroundings.”