AO: City Limits

When: 07/11/2022

PAX:

Number of Pax: 3

Pax Names: Bronco, Duck Snort, Kipling,

Number of FNGS: 0

FNG Names: 0

QIC: Bronco


The BackBlast:

We started with a jaunt around the park that included 6 stops for work. Then washed it down with some 50 yard sets of Burpees, Squats, Merkins, and BBSUs…almost BOMBS!

WARM

Motivators from 7

SSH Hop Slide – 21

Goof Balls – 20

THANG 1: Run Around Park along 290 and Austin and back to Parking Lot

Stop 1: Flying Nuns – 15 – 2 is 1

Stop 2: Alligator Merkins – 30

Stop 3: Squat Clap – 30 (gotta figure out the count here)

Stop 4: WMD – 5 (4 count) – 2 sets

Stop 5: High Knee Overhead Claps – 30

Stop 6 – “Home”: Around the Clock Merkins

THANG 2: Sheldon Cooper

Run to 50 yd line to start. Run 50 yds between each Round

Round 1: 10 Burpees, 10 Squats, 10 Merkins, 10 BBSUs;

Rounds 2-9: 9, 8, 7, 6, 5 reps of each exercise. Timed out at 5.

Round 10: back up to 10 reps of each exercise.

MARY

Thor up to 20/5 and back down

Box Cutters – 10

ANNOUNCEMENTS

  1. Friday, July 15 Night Ruck – 8-10 miles from Tron’s house; post-party at SilverSpoon’s.
  2. Saturday, July 23 F3 Convergence at the Zoo Crew (Chicago) on 7/23. It’s a 630 start for a 1.5 hour special
  3. Wednesday, July 20 – will be a Troll organized local fellowship dinner – details forthcoming
  4. Saturday, August 6 – 3 year anniversary 6am and 7am workouts; 12pm at Hotel Zachary; 1:20pm Cubs game; Rossy handling the details for hotel and game.
  5. Parks & Wreck – Gear order due THIS WEDNESDAY! – https://f3.mudgear.com/products/f3-parks-and-wreck-pre-order-july-2022

COT – I shared about my regular work (struggle) to recognize my feelings and mood and be able to give it words. My M often tries to draw it out of me. Even after 44+ years, I am still working on naming and expressing my feelings. It is better for my family when I can be fully present.

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