AO: Wreck Center

When: 12/17/2022

PAX:

Number of Pax: 11

Pax Names: Alliance, Bronco, Cutter, Dos, Gold, Hackey Sack, McFeely, Silver Spoon, Styrofoam, Zima,

Number of FNGS: 0

FNG Names:

QIC: Bronco


The BackBlast:

A solid group of 11 for a winter morning. Ice around. Great to have Lord of the Dance out with us for the second time this week! Great work getting in over 1100 reps of work in partnership. A great eye on the six all morning long. We did not stay out of the snow, but we get breaks in the garages. Strong coffeteria followed. It was great to see @Rossy, @Meatloaf, and even @Guiliani for a cameo.

December 17, 2022 – Wreck Center

WARM

Motivators – 5

Fellowship Run – Guardian Run on 2nd Half

Motivators – 5

Mountain Man Poopers – 10

Breakdancers – 10

Alarm clocks – 10

Goofballs – 15

THANG: 3 is the Magic Number

Three Garages, Three Exercises, Partners

Garage 1 – OPRF

Route: Ramp and straightaway to the Stairs

100 Merkins; 150 LBCs; 200 Squats -– Work at the bottom of ramp

Garage 2 – Lake & OP Ave Garage – Work at the Top

Route: Stairs – up and down

Work: 100 Merkins; 150 LBCs; 200 Squats –

Center for Parking Excellent – Work at the Bottom;

Route: Stairs and Ramp – up the ramp, up the stairs, down the ramp, down the stairs

WorkL 50 Merkins, 100 LBCs, 100 Squats

Modify is Lazy Doras – Merkin / Hold Plank; LBC / Hold 6 inches; Squat / Hold Squat

MARY – 3 new exercises

  1. Boat – Canoe
  2. Body Builder – Burpee with a Plank Jack
  3. Mountain Merkin – 4 MCs x 2 Merkins

COT – I shared that I have been spending too much time in my own head lately. One thing I enjoy about the workouts is the chance to shift my focus to the work. No wisdom. No lessons. Just sharing that I have had a busy mind lately and a workout helps to give it a break.

Leave a Comment

F3 Chicago