Archives: Wreck Center – Oak Park (Wed) 7/15

Date: Wednesday July 15, 2020

Time: 06:30

Location: Wreck Center – Oak Park

QIC: footloose

Pax:
LED
Bouche
Footloose
hOjOh
Copa
[email protected]

Preblast:

“I feel the need . . . the need for speed AND a few Merkins.” — Lt. Pete “Maverick” Mitchell

Hope to see everyone at the Wreck tomorrow AM!

BackBlast:

We had a partly cloudy 75 degree morning..

 

Warm-up:

 

Lunge twist (slow 3 count)

3 Level Motivator  (JJ, Squat, Merkin)

 

Dynamics:

Butt kicks into high knees

Power skips into striders

Shuffles North/South

Back Pedal into Sprint

 

*Merkin Mate* 3 sets

 

Thang 1:

Ladder n Loop

3 Burpee touch on each line, 10 JJ at baseline

10 squats at each corner 4 loop

 

 

*Merkin Mate* 3 sets

 

Thang 2:

Switcheroo (w/ name cue) work half field

 

 

Closing:

Take time everyday to appreciate those in your life that helped make you the person you are today. Take all those positive values and mold future generations to help build a better and more inclusive future for everyone.

 

Alliance, Bouche, FVI, LED, HoJoh, Copa, Flay, Dunphy, Blade, and Footloose on the Q!

 

 

F3 Chicago