AO: Wreck Center

When: 09/25/2021

PAX:

Number of Pax: 7

Pax Names: Bronco, CowboyMouth, Cutter, Debs, Dos, Lead Pipe, Macaroni,

Number of FNGS: 2

FNG Names: Debs, Macaroni

QIC: Bronco


The BackBlast:

CONDITIONS: Perfect late September

WARM:

Footloose Jacks

Grady Corns

Daisy Pickers (Cutter)

Motivators (from 5)

Fellowship Run (Arrival of Dos)

THANG 1: Clowney – 4 jumping lunges IC followed by 4 merkins IC. Rinse and repeat – 7 times.

THANG 2: Lunge Walk-Merkin-Crawl Bear. From the line Lunge Walk to the ~10 yard line, 5 merkins, reverse bearcrawl back to line. Repeated to the ~20, ~30, increasing # of merkins by 5.

Mosey to Beye School

Bricked Merkins – Alternate lifting hands for Merkins

THANG 3: Wall Sit w/ Bricks

(1)  side shoulder raise

(2)  front shoulder raise

(3)  shoulder press

15 reps, recover, 10 reps, recover, 5 reps, recover, 10 reps, recover

THANG 4: Plank Punch  

From a basic plank position, hands on bricks, raise one hand off the ground and punch across, behind and under the opposite arm.

Back to the Wreck Center (Macaroni arrival)

THANG 5: Break up into groups, bear crawl between bases

1st Base – 5 Plank Jacks, 5 crab cakes, 10 squats w/ ground touch

2nd Base –5 merkins, 5 BBSU, 10 squats w/ ground touch

3rd Base – 5 Peter Parkers, 5 Turkish get-ups, 10 squats w/ ground touch

Home – 5 sphinx merkins, 5 burpees, 10 squats w/ ground touch

THANG 6: Plank Hurdles – Each PAX starts in the plank position spaced 10 yards apart. 1st man sprints and hurdles group and returns to plank at the end. Each PAX follows till the other end.  And return.

Finish with some Flutters

Saturday was brought to you by Lead Pipe. Debs coming back after IPC on Wednesday. Dos surprised himself and showed up for a workout. Then came Macaroni who just couldn’t resist joining the action. It was a lot of fun to have new PAX in the Saturday mix. They got a buffet edition of action that kept it moving! Coffee at Fairgrounds followed.

 

Leave a Comment

F3 Chicago