Date: Wednesday March 04, 2020
Time: 05:30
Location: Wreck Center – Oak Park
QIC: keithellis02@gmail.com
Pax:
Bronco
Hackysack
Bouche
Chalmers
RA
Kodak
Little Finger
Cutter
Puck
Backstreet
Shredder
Lego
LED
Preblast:
Emergency call to the bullpen, must be Spring Training time. Weatherman calls for a possibility of rain and snow. No matter, this crew CLIMBS no matter what the conditions are.
BackBlast:
The emergency call to the bullpen came Monday night as Sheriff was left missing in action for the next few posts. With more than 24 hours to plan, there was no concern for YHC to jump in and pick up the Q, 24 hours is plenty of time.
Conditions: 36 and a little rainy, but compared to recent temperatures, this was a warm front
The Thang:
Disclaimer…YHC is not a professional, workout at your own risk, modify as needed, pay attention to traffic as we will be on the roads periodically
Warm up…
SSH x 25 IC
Imperial Squats x 15 IC
Abe Bagaodas x 15 IC
Seal Claps x 15 IC
Merkins x 10 OYO
Head west on Lake St to East as a group (recognize need for modification in today’s plan)
Plank 1 minute for the 6
Introduce CLIMBS, the main set of today’s work
Crunchy Frog x 5
Lunges x 10 (each leg)
Inchworms x 15
Merkins x 20
Big Boy sit-ups x 25
Squats x 30
Plank 1 minute for the 6
Head South on East to North and head west to alley way
Plank 1 minute for the 6
Climbs RD 2
Plank for 6
Grab conveniently located cinder blocks and partner up
1 round of cinder block curls by partner 1 and tree shuttle run by partner 2. Flip Flop. Acknowledge elderly woman whose sleep was disturbed and quickly relocate Pax.
Return cinder blocks and head to track for…
Plank 1 minute for 6
CLIMBS RD 3
Burpee shuttle run on field…run to 18, end line (2 burpees), blue line, end line (4 burpees), midfield, end line (6 burpees), far blue line, end line (8 burpees), Other end line (10 burpees). Recover
Return to COT at 45:08 (nearly flawless timing)
Announcements: Time to get another Happy Hour on the books
COT: F3 is given freely to each of us and it is our responsibility to give it away freely to others. As the weather turns warmer and we interact with more people in the world, begin EHing new men to help Oak Park grow.
Welcome FNG Shredder…Electrical Engineer who enjoys playing video games and guitar
Naked Moleskin:
An important responsibility of the Q is to acknowledge the limitations of the Pax present on any given day and to modify if a plan appears to be out of reach. Today was no different, YHC had plans to do CLIMBS all the way to Scoville Park and perform suicides on the tennis courts there, but that plan would have quickly run off our FNG, so it was time to modify. The Q needs to be prepared to challenge the Larry Birds in the group while also keep the newest pax engaged and not feeling like they could never keep up. This has been a concern as F3 Oak Park looks to grow in the Spring. A core group of 12 pax have been busting ass all winter, getting better, and accepting new challenges. Q’s need to prepare accordingly. Use OYO activities or AMRAP activities for time to push everyone to get better at their own pace and ability.
RA out