Archives: Wreck Center – Oak Park (Sat) 7/11

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.”

 

 

F3 Chicago