AO: The Green Room

When: 08/09/2022


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?


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.


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

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