Archives: Wreck Center – Oak Park (Wed) 1/29

Date: Wednesday January 29, 2020

Time: 05:30

Location: Wreck Center – Oak Park

QIC: kodak

Pax:
Puck
sheriff
Cutter
Little Finger
RA
The Missionary
Hackysack
Bronco

Preblast:

01/29 PreBlast :

I found a link between getting strong and being a good #rugby lock : you just have to do the work.

Join me and the men of @F3Oakpark tmr morning in the gloom for some hard work.

BackBlast:

01/29 BackBlast:

Conditions – Upper 20’s; still dark.

PAX: Cutter, Kodak (QIC), LED, HackeySack, LittleFinger, Puck, TheMissionary, RA, Sheriff, Bronco, Griswold.

Warm-up:

Happy Jacks

  • SSH:Squats (5:2)

Crab Cakes

Mosey

Thang One:

50-50-50-50

  • P1 Runs
  • P2 Cinderblock
  • Merkin / Cinder drags
  • KB Swings
  • Curls
  • Thrusters

Thang Two:

  • Burp-back Mtn
  • one partner runs bkwds up hill/fwd down while another burpees
  • Continue to 100
  • Continue running as pair until all teams are done.

6MoM/Cool Down

  • 10 ct Plank / Mtn Climbers. (3 rounds?)

COT – Thankful for the days behind and ahead of us; challenges and successes that make each of us stronger.

Announcements:

  • Happy Hour this Friday at Poor Phil’s 6ish – (?). Come out in your street clothes and catch all the things you missed during #mumblechatter
  • RunRangerRun starts in a few days. Register to run online and then join the F3OakPark team. Together we will knock out 565 miles during the month.
  • Registration is open for Good Life Race 5k, here in Oak Park. Let’s get a strong showing and represent F3OP!

Moleskin – Cutter, LED and I noted that the upper 20’s was NBD and we were becoming hardened men from working out in the cold.

 

 

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