Temp: A much more humid Q than QIC had planned for  

PAX: 18 – Gunner, Demogorgon U-Haul, Dollface, Patton, Othello, Stiches, KC,

QIC: Mac N Cheese

The Opener – after wonderful pre-run with Gunner scouting out a potential new route! Mac N Cheese presented the 3 F’s, the mission statement, the 5 core principles and the disclaimer. No FNG’s today.

Warm-A-Rama: 15 reps each

Big Ones

Tater Taps (IC)

Side Straddle Hops (IC)

Mosey: to the school and pull up bars

#mumblechatter: Knowing that the location for today’s beatdown and QIC fast building a reputation for loving to run Chicago the PAX set off with a bit of trepidation.

Pre-Thang: at the pull up bars at the school

  • Sets of jump touches followed by Ranger merkins
  • 25 each exercise
  • 20 repeat
  • 15 repeat
  • 10 repeat
  • 5 repeat

Mosey: up the hill a bit and into the school parking log

#mumblechatter: this was a bit of trickery by the QIC leading the PAX only half way up the hill that is Chicago to the School Parking lot.

The Thang:

  • Partner with a buddy you can hard commit to, reps will be OYO but tell your partner how many you will complete of each exercise.
  • Exercises:
    • Turkish Get Ups
    • Burpees
    • Modified absolutions (4 count)
    • Smurph Jacks
  • The other partner runs the stairs of the school, up and down on repeat until complete

The Finisher – Leave it all out on the field, the PAX was invited to Mosey back to the shovel flags or those looking for a little extra pain could join the QIC up Chicago!

Mary – A short Mary of American Hammers were preformed and the QIC called…

Omaha!

COT:

Find someone you can hard commit to and have them help to hold you accountable.

Aye!

  • Mac N Cheese
F3Omaha - 1964 posts

Our mission is to plant, grow and serve small (free) workout groups for men for the invigoration of male community leadership.

Ironwood

Leave a Reply