AO: Donut Shop

When: 07/28/2021

PAX:

Number of Pax: 11

Pax Names: Alliance, Bronco, Hackey Sack, Kipling, Kodak, Linus, Madoff, Malort, Silver Spoon,

Number of FNGS: 1

FNG Names: Bacon Strip

QIC: Kipling


The BackBlast:

Planned location was typical outdoor parking lot, but we moved into a parking garage due to weather (workout can work anywhere that has about 50 yards of space to move back and forth in).

Warm Up:

  • Motivators (starting at 7)
  • Abe Wigodas (10 in cadence)
  • Seal Claps (10 in cadence)
  • Overhead Claps (10 in cadence)
  • Daisy Pickets (1o in cadence)
  • Windmills (10 in cadence)
  • Goofballs (10 in cadence)

The Thang

  • 10 sets of exercises, going to 50 OYO for each.  The group stops when two PAX have reached 50 and called it out.  No PAX may call out for a second time until all PAX have called out at least once (after about 5 sets, this resets).  Between sets, group moves to other end of workout area.
    • Set 1 – 50 overhead press / farmer’s carry to other end
    • Set 2 – 50 curls / farmer’s carry to other end
    • Set 3 – 50 Kettlebell Swings/ farmer’s carry to other end
    • Set 4 – 50 Bent Over Rows / farmer’s carry to other end
    • Set 5 – 50 Alpos / farmer’s carry to other end
    • Set 6 – 50 Merkins / lunges to other end
    • Set 7 – 50 Mountain Climbers / lunges to other end
    • Set 8 – 50 Crunches / lunges to other end
    • Set 9 – 50 Squats / lunges to other end
    • Set 10 – 5 Manmakers each

Cool Down

  • Box cutters (10 in cadence)
  • American hammers (10 in cadence)
  • Flutter kicks (10 in cadence)

Announcements

  • Convergence Saturday in Humboldt Park
  • Run tonight (Rossy Q)
  • Service Opportunity Friday (FVI)
  • Save the Date: Poker Night on 8/21

Closing Thoughts: We are creators not consumers of culture, including the culture of F3 Oak Park.  If the culture is what keeps you coming back, make sure you’re taking an active part in supporting it through formal or informal leadership.

 

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