AO: The Green Room
When: 08/09/2022
PAX:
Number of Pax: 5
Pax Names: Nemo, Sarge, Sumo, Throttle,
Number of FNGS: 0
FNG Names:
QIC: Sumo
The BackBlast:
It was a magnificent 18℃ at Humboldt Park Boat House. 5 PAX were in attendance, including our DR brother Pumpkin from Katy, TX. Fun factoid: I was looking through the Mud Gear store for some more F3 wear and added a local Oak Park shirt but need to get to $50 for free shipping. I actually added a pair of shorts from the Open list and wouldn’t you know it… it’s for F3 Katy. What are the chances?
Warm-o-rama
SSH x15 IC
Arm Circles and Circle Arms, 1 set each x15 IC
Penny Pickers x15 IC
The Thang
A circuit workout, with each round adding on another set of merkins and another set of jump squats. Each round ends with a lap around the park.
Round 1
10 Burpees
20 Jump Squats
20 Derkins/Swerkins
20 Jump Squats
Run 1 lap
Round 2
Round 1 +
20 Rows (swings or ropes)
20 Jump Squats
Run 1 lap
Round 3
Round 2 +
20 Hand Release Merkins
20 Jump Squats
Run 1 lap
Round 4
Round 3 +
20 Staggered Merkins (10 each side)
20 Jump Squats
Run 1 lap
Mosey back to cars. Still no rain.
Mary
Not much time for Mary so we pushed through some Zombie Crunches IC x 10 each side and American Hammers IC x 15.
SYITG – Sumo