Archives: Wreck Center – Oak Park (Wed) 3/18

Date: Wednesday March 18, 2020

Time: 05:30

Location: Wreck Center – Oak Park

QIC: littlefinger

Pax:

Preblast:

No symptoms here and feeling fine so I’m still planning on throwing a workout together for tomorrow. I’ve altered my plan based on current conditions to keep us as safe as we can be.

BackBlast:

Eight PAX (Bronco, Kodak, RA, Hacky Sack, Backstreet, Puck, and The Missionary) made it out for a clear and balmy morning at 37.

Warmup – 100 yard jog with high knees, butt kickers, and side straddles

Thing 1 – Progressive sprints, 100 yard sprint starting at medium pace and increasing so by 50 yards you are at top speed. Repeat 3x

Thing 2 – In the Trenches, PAX start on their bellies, pop up and run 50 yards, 25 mountain climbers, run back, merkins until Q calls stop. Repeat 2 more times switching exercises to squats and Plank shuffles (high plank to low plank one arm at a time) and 15 burpees and Hold 6. Bonus round, same start but to bear crawls to broad jumps to 100 side straddle hops

Thing 3 – PAX line up on the wall, do continuous squats while one PAX runs up and does 10 tricep dips, continue down the line, repeat switching to continuous merkins (last two PAX we held plank), repeat once more with wall sits

Thing 4 – two more 100 yard progressive sprints

Mary – Freddy Mercury’s, Reach for the sky, flutter kicks, and short mountain climbers

No touch COT – stay safe, stay aware, and keep the whole community in mind

 

 

F3 Chicago