Archives: Wreck Center – Oak Park (Wed) 9/18

Date: Wednesday September 18, 2019

Time: 05:30

Location: Wreck Center – Oak Park

QIC: joshedwards6486

Pax:

Preblast:

322

BackBlast:

BackBlast
Warm Up

– descending side straddle hops, starting at 8

– SSACs

– Jump squat holds 10

 

Work out – Super 10

  • sprint –  1 big boy sit up, 1 merkins, 1 mountain climber
  • Sprint – 2,2,2
  • Sprint – 3,3,2 – 10,10,10

chain run timed (3 min 44 sec)

One partner

Low Bear crawl, high bear crawl, crab walk

Other person

150 squats

100 big boy sit ups

50 merkins

Better chain run (3 min 22 sec)

Best Chain run (3min 4sec)

5 min of Mary

  • Reverse crunch (bring knees up)
  • Bay City Scissors (8 count scissor kicks, up and down then side to side)
  • doomsday clock pushups

Count o Rama

Name o Rama

Words of Wisdom

  • An Unhurried Leader – Alan Fadling
  • being unhurried is something I am working on in my own life.
  • Asking God for wisdom in what I should do, and as importantly what I should not do.

 

 

F3 Chicago