Archives: Wreck Center – Oak Park (Wed) 6/17

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

 

 

F3 Chicago