AO: The Weekly Grind (Run)

When: 11/26/2021

PAX:

Number of Pax: 5

Pax Names: 8-Track, Escobar, Lady Bug, The Situation,

Number of FNGS: 0

FNG Names: 0

QIC: Kenny G


The BackBlast:

The cold sucks, but the cold is good!

FOOD FOR THOUGHT:

Luck is what happens when preparation meets opportunity.

Seneca

2 LAP WARM-UP

DYNAMIC STRETCHING

PRIMAL MOVES

10 DOWN TO PLANK TO UP

10 DOWN TO PLANK TO WALK TOES IN TO UP

COUPON CARRY RHAPSODY

STATION AT EVERY 20 YARD LINE FROM END ZONE TO END ZONE

EXERCISE REPETITIONS IN DESCENDING ORDER (10 reps, 8 reps, 6 reps, 4 reps, 2 reps, 1 reps)

RIFFLE CARRY COUPON IN BETWEEN DOWN THE WHOLE FIELD

8 EXERCISES

  • THRUSTERS
  • PUSHUPS
  • HEAVY SQUATS
  • STEP-UPS
  • SIDE-to-SIDE JUMPS
  • BICEP CURLS
  • BACK ROWS
  • FLOW PRESS

PLANK LINES
(A tribute to our friends at F3 Oak Park)

ALL MEN IN PLANK LINE, EACH CRAWLS THROUGH x3

COOLDOWN/STRETCH

COUNTORAMA
NAMEORAMA

ANNOUNCEMENTS
PRAYERS

COFFEE

Leave a Comment

F3 Chicago