Date: Wednesday June 17, 2020
Time: 05:30
Location: Wreck Center – Oak Park
QIC: led
Pax:
Bronco
Bouche
RA
Kodak
LED
Cutter
Flay
Cowboy Mouth
Footloose
Copa
HoJo
Dunphy
Rickshaw
Vandelay
Preblast:
6/17 Preblast: LED has the Q. Consistency is key, show up and ball-out or show up and modify, just don’t let an F3 Bootcamp pass you by.
BackBlast:
BACKBLAST:
6/17: Bootcamp
Conditions: Sunny, mid 60’s and heating up.
PAX: Bronco, Bouche, RA, Kodak, LED, Cutter, Flay, Cowboy Mouth, Footloose, Copa, HoJo, Dunphy, Rickshaw (FNG), Vandelay (FNG) (14)
WarmUp:
Daisy Pickers
Sprinkler – (An instant Cutter favorite)
SSH
Mtn Climber
1/4mi Mosey around the field
Thang 1:
60s plank + 60s chair sit – (x2)
Dan Taylors – 50yds +50yd run (x2)
Bear Crawl – 50yds + 50yd super mario brothers (x2)
Sprint – 50yds + 50yd run (x2)
ATM’s:
(15) alternating shoulder tap plank
(10) 4-ct slow merkins
(10) standard merkins
Rinse/Repeat
Thang 2:
Bruce LEE:
(20) American Hammers
(10) 4-ct Leg Lifts
(20) LBC’s OYO
(10) 4-ct Heel Touches
(10) 4-ct Crunchy Frogs
100’s
Rinse and Repeat
Wash it all down with a 1/2mi run for finishing early
Cout-a-rama, Name-a-rama
CoT:
The physical benefits of exercise are apparent, but whether it’s your first day or your worst day, getting out into the gloom to get your work done will have a lasting affect on your mental strength, energy level and happiness.
The PAX welcomed two new FNG’s – Rickshaw & Vandelay