AO: Dip City

When: 05/13/2021


Number of Pax: 5

Pax Names: Chick, GTL, Rancid, Schroeder, Waddle,

Number of FNGS: 0

FNG Names:

QIC: Chick

The BackBlast:

-BDAC(Big Daddy Arm Circles) x 10(F, then R)

-Motivators x 8

-Dynamic Toy Soldiers x 10

-Mike Tyson x 20

-V Sit Ups x 20

-LBAC(little baby arm circles) x 20 F

-LBAC x 20 R

-Sea Lion Claps x 20


Hustle out into the friendly confines of downtown Chi for a Dean Smith 4 Corner Special(various runnin’ styles were used from corner to corner, including sprints, Carioca, backwards, high knees, arse kicks, skipping and a smidge of sashayin’)

Corner 1 – 6 Count Burpees x 10

Corner 2 – Derkins x 20, BBSU x 20

Corner 3 – Faux Plank Taps x 20(no touching til July!), Plank Jacks x 20

Corner 4 – Manmakers x 20, Tables x 20

Rinse & Repeat the above, but with 1/2 the reps and 2X the tempo

Scurry, Sashay and/Scamper to benchy ledge area

Jump Ups x 15

Dips x 25


– Dolly x 20

– Plank plus Mission Impossible x Pax Count

– Protractor routine

– Dolly x Circular Pax Count to 30



Moleskin –

A sunrise over Lake Michigan provided a great backdrop to a solid grind.
YHC was impressed by the Pax’s supreme effort. Calories were shed, triceps were emboldened. Waddle earned a gold star for completing most of the beatdown with a loaded backpack on. ????  YHC spoke a bit about runner Steve Prefontaine, or “Pre”, who believed that his ability to better withstand the pain was a bigger advantage than his speed. This workout was dedicated to Sharon Markey, grandmother to F3’s “Confucius.” Sharon passed last nite in San Antonio, with her family at her side. YHC appreciated his new friends as he invoked Sharon’s memory. Thanks to Rancid for the coffee.

Onward & Upward,



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