AO: The Main Event
When: 09/30/2021
PAX:
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:
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 (
)
JUMP ROPE (please use the if are bringing a rope)
DOES SOMEONE HAVE A GOOD SPEAKER
There is a themed playlist.PLEASE
It was a beautiful Morning- 58 degrees, stars shining
WoR-
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
MARY
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):
- Born to Run- The Boss
- Runnin’ Down a Dream- Petty
- Runnin’ With the Devil- Van Halen
- Run- One Republic (didn’t know this one before yesterday, but adding it to the Q list)
- Running on Empty- Jackson Browne (or Forrest Gump per Grace)
- Runaway Train- Soul Asylum
- Run Through the Jungle- CCR
- Take it on the Run- REO Speedwagon
- Band on the Run- Paul McCartney
- I Ran- Flock of Seagulls
- Run It- Chris Brown