It was a Nationwide convergence as 4 men from Chicago, East Carolina, Cleveland and New Orleans met in the gloomy reflection of the Cloud Gate to let Chicagoland know that F3 Nation has arrived and things will never be the same.
I let the Nation know that I was not a professional trainer and that there was a high probability that I would get lost. With that, we moseyed up the long winding bridge to the east? side of the the park and over the big, busy road. There we found a small patch of grass to start our warm-up
The Warm-up
- 20 Burpees OYO
- 20 SSH (IC), 20 IW (IC), 10 Abe Vigodas (IC)
- Burpees EMOM: 4 sets of 12
- 20 Peter Parkers (IC), 20 Plank Jacks (IC), 20 Parker Peters (IC)
- Burpees EMOM: 2 sets of 10
Route 66
We found a perfect line of trees all planted about 10 yards apart. We lunge walked to the first tree and did one squat, lunged walked to the 2nd tree and did 2 squats, etc.. until we got to the 11th tree and did 11 squats for a total of 66 squats. Slow mosey back to our burpee area to finish with 12 burpees. That gave us 100 burpees which should really be the minimum amount for a good workout. Denari had to cut out early for work at this point. Thanks for the hospitality brother.
From there we crossed the street. I had noticed a very small levee on the banks of Lake Michigan perfect for some crawl bear. So I explained to the two remaining Pax that we were going to do 11s with squat jumps and merkins, while bear crawling down the levee and crawl bearing up. As fortune would have it, we started at the top so we were bear crawling down the leavee when we realized that people from Chicago do not pick up after their dogs. I avoided at least 8 land mines on the way down the levee. Reaching the bottom I decided to modify, cancelling the 11s in favor of some ledge work.
The Red Hot Chili Pepper
This is a modification of the Chong-Li Special. All counted in cadence.
- 20 Left Leg Step Ups (aka Tatum Channings)
- 10 Dips (aka Freak Nasties)
- 20 Right Leg Step Ups (aka Channing Tatums)
- 10 Derkins
- 16 TCs
- 8 FNs
- 16 CTs
- 8 Derks
- 12 TCs
- 6 FNs
- 12 CTs
- 6 Derks
- 8 TCs
- 4 FNs
- 8 CTs
- 4 Derks
- 4 TCs
- 2 FNs
- 4 CTs
- 2 Derks
From there we moseyed back to the big shiny bean and had count-off, name-o-rama and shout outs for Katie, a young girl involved in an accident in the Clevelend area, the people of Mexico, and the people of the Caribbean. Thanks for the opportunity to lead. It was a privilege.
-Hawg
