AO: The Main Event

When: 09/30/2021


Number of Pax: 12

Pax Names: A-Aron, Beaker, Grace, Redick, Slick Back, Sloan, Smails, Stateville, Undercover Brother,

Number of FNGS: 2

FNG Names: Hey A-Ron; Takashi

QIC: Brother Bluto

The BackBlast:

:boom: :boom: Pre-Blast for The Main Event 9/30/21 05:30.  The Iron Pax is Friday and in this week’s iteration is heavy lifting and lite cardio…so we are going to do the complete opposite and hit the pavement repeatedly tomorrow. I need this, you need this, your FNG you’re bringing needs this. LET’S GO!NO COUPONS (:sob: :sob: :sob:)
JUMP ROPE (please use the :frog: if are bringing a rope)
There is a themed playlist.:musical_note:PLEASE :hc:    :arrow_down:

It was a beautiful Morning- 58 degrees, stars shining


25x Side Straddle Hops

10x Frankenstein Toe Touches

10x Side Lunge (each leg)

Mosey to Oak Ave.

Lap 1

Rebel Run (f/k/a Indian Run) 1/2 Mile up Oak, Left on Lagrange, Left on Woodlawn, Left on Sherwood back to parking lot

150x Jump Rope

Lunge Walk across parking lot to Oak Ave.

Lap 2

Fartlek (intermittent sprints) Same route as before

150x Jump Rope

Bear Crawl across parking lot to Oak Ave

Lap 3

Tempo Run (60% max pace) same route as before

150x Jump Rope

Plank Walk (sideways crawl in plank position) to Oak Ave

Lap 4

Full Run

Plank for the 6


15x American Hammer

15x Flutter Kick

15x Elevator Plank

10x Side Plank and Hold

25x Freddie Mercury

Recover Recover.

CoT- F3 and the value of getting out your comfort zone.  I do not like running. But with Iron Pax being heavy weights; hard cardio was needed.  I never would have finished this workout 9 months ago, let alone ran it.  F3 has pushed me out of my comfort zone in all of the best ways.

Playlist (you may see a theme):

  1. Born to Run- The Boss
  2. Runnin’ Down a Dream- Petty
  3. Runnin’ With the Devil- Van Halen
  4. Run- One Republic (didn’t know this one before yesterday, but adding it to the Q list)
  5.  Running on Empty- Jackson Browne (or Forrest Gump per Grace)
  6. Runaway Train- Soul Asylum
  7. Run Through the Jungle- CCR
  8. Take it on the Run- REO Speedwagon
  9. Band on the Run- Paul McCartney
  10. I Ran- Flock of Seagulls
  11. Run It- Chris Brown

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