Date: Wednesday April 08, 2020
Time: 05:30
Location: Wreck Center – Oak Park
QIC: davidosta
Pax:
RA
Kodak
Noonan
Preblast:
1
BackBlast:
Conditions: Cloudy-ish, around 50
PAX: RA, Kodak, Noonan, Bronco
It was great to have @Noonan at the Wreck Center.
Okay here’s what happened:
WARM:
Motivators – From 10
Abe Vigodas – 20 each forward and back
Seal Clap – 10
Overhead Clap – 10
Suicide Squats – 20
THANG 1 (at OPRF garage):
Backward Bear Crawl Up
· 10 burpees – return
Bear Crawl Up
· 15 burpees – return
Backward Bear Crawl Up
· 20 Merkins – return
Bear Crawl Up
· 25 Merkins – return
Backward Bear Crawl Up
· 30 Squats – return
Bear Crawl Up
· 35 Squats – return
Backward Bear Crawl Half Way Up, Bear Crawl Up the Rest
· 40 Big Boy Sit Ups – return
—-
THANG 2:
· 15 x Dips
· 10 x Incline Merkins
· 5 x Decline Merkins
Repeat
THANG 3:
100 Merkins (sets of 10) – if you have a partner(s) hold plank
200 Squats (sets of 20) – hold squat
Timed out during Squats
Returned to Wreck Center
—
My confession after the workout was that I had never done a backwards Bear Crawl up an incline. Have you? Well these PAX have. It was rough, but we ground through it. It will come back again.
Backwards Bear Crawls are called Joe Hendricks to honor a guy who leads workouts at Red Rocks.
Again, I really appreciated the PAX rolling with everything I threw down. As usual I would not have done this much work if I didn’t know others were on it too.
@Noonan come on back!
Moleskin:
We keep at it everyday. I look forward to it and it keeps the days moving along.
Now is the time to double down on listening to our governor and elected officials.
Passover is celebrated today so doing a Jacob’s Ladder was my nod to the holiday of the day. More holidays to come this week.