Archives: Wreck Center – Oak Park (Wed) 1/15

Date: Wednesday January 15, 2020

Time: 05:30

Location: Wreck Center – Oak Park

QIC: [email protected]

Pax:
Kodak

Preblast:

1

BackBlast:

Conditions: 34, low wind, feels like 28

The Thang:

Warm-up…

SSH x 25 IC

Imperial Walker x 25 IC

Abe Bagoda Forward x 13, Backward x 12 IC

OHP x 13, Seal Claps x 12 IC

Squats x 20 IC

Slow Merkins x 20 IC

To the end line, high knees x 25 then 50% run to midfield, rinse and repeat

Butt kicks x 25 then 75% run to midfield, rinse and repeat

Main Set 1…

Gassers from sideline to sideline:

Merkins x 20, 15, 10, 5, 0

Squats x 20, 18, 16, 14, 12, 10, 8, 6, 4, 2, 0 with a burpee penalty for being lapped

Main Set 2…

Introduce 4 corners…

Corner 1, 5 Spider Merkins

Corner 2, 5 Spider Merkins, 10 Hand Release Merkins

Corner 3, 5 Spider Merkins, 10 Hand Release Merkins, 15 Dry Docks

Corner 4, 5 Spider Merkins, 10 Hand Release Merkins, 15 Dry Docks, 20 Merkins

Plank for 6

Corner 1, 5 Russian Twists

Corner 2, 5 Russian Twists, 10 Sky ups

Corner 3, 5 Russian Twists, 10 Sky ups, 15 Pulse Ups

Corner 4, 5 Russian Twists, 10 Sky ups, 15 Pulse ups, 20 Big Boy Sit ups

Hold 6 inches for the 6

Return to sideline for 4 more gassers every 30 seconds

COT:

Enter through the narrow gate; for the gate is wide and the road is easy that leads to destruction, and there are many who take it. For the gate is narrow and the road is hard that leads to life, and there are few who find it.” – Matthew 7:13-14

Announcements:

  • Welcome to FNGs Griswold and Da Beef. Griswold works in outdoor illumination, Da Beef is military and transitioning to Texas in a month and needed a good Midwestern name.
  • Sign up for the Run Ranger Run fundraiser for the month of February. 565 miles total amongst the pax, $35 registration per person
  • Look for a sign up for a 5k April 26 in Oak Park and some tabling opportunities
  • join Sheriff in running a 10k at the Arboretum in mid-April
  • Some conversation has passed around for a Ragnar Relay in May or September. Let YHC know if interested, we would have spots for 12 if in May and 8 in September to fill 1 team.

Moleskin: A big thank you to the men of Oak Park and Chicago for embracing YHC and family this past month. Transitioning to a new community is hard, but knowing that there is a community of men in a new place ready to embrace someone new has been tremendous. Today YHC brought a little of the past five years into this Q and looks forward to continuing to push all of the pax to get better every day.

 

 

F3 Chicago