Date: Wednesday July 22, 2020
Time: 06:30
Location: Wreck Center – Oak Park
QIC: dunphy
Pax:
jay.nicolosi@gmail.com
Preblast:
Dunphy VQ Wednesday at wreck center. Who’s in?
BackBlast:
Good workout at Wreck Center today. Nice warm up with some shoulder rotations, seal claps, and daisy cutters. Followed that up with a 10 minute drill – 10 merkins, 10 big boys, and 10 squats every minute, on the minute.
left campus after that for a modified Bill Murray. 4 sets of running (2 blocks, 4 blocks, 6 blocks, then 8 blocks) with 10 merkins, 10 big boys, 10 squats, and 10 burpees at the end of each run.
wrapped it up with alternate hand to toe sit-ups (10 each side).
it was a beautiful Morning for it. Shoutout to Vandelay, Flay, Bouche, Cowboy Mouth, Lead Pipe, Bronco, Foot Loose, HoJo, FVI, and Alliance for gettin’ after it this morning