Stair It Cold at the Conspiracy

Stair It Cold at the Conspiracy

QIC

Deliverance

AO

The Conspiracy

PAX

• Bananas
• Bronco
• Deliverance
• Eliot Ness
• HEISENBERG
• Public Access
• Rossy
• Time Machine

FNG

None

Workout

F3 Workout: Stair it Cold at the Conspiracy
Duration: 60 Minutes
AO: OPRF Track → Monkey Hump the Wrek Center → Fenwick Parking Garage → Downtown Oak Park Garage →  (NOW) Dos Hump the Wrek Center (again)→ OPRF Track
Estimated Distance: 3.5? miles total
Q: Deliverance

Warm-o-rama
Side Straddle Hops – 25 IC
Imperial Walkers – 15 IC
Abe Vigodas – 10 IC each way
seal claps & overheads 10 each
Old Man streach walk your fingertips to each side
Plank -. Kneeling hip flexor stretch raise arms
pigeon. right knee forward and lay forward, left knee 

figure 4 leg streach on back and drop the leg with arms out

Thang

Run to Wrek Center AO and 25 (Monkey) Dos  Humpers for PAX enjoyment

Run to Fenwick Parking Garage. 10 BOMBS at the top

Run to Oak Park Ave Parking Garage 

20 BOMBS at the top. Run up and down the stairs

Run back to Wrek Center AO and 25 (Monkey) Dos Humpers for the PAX

Run past Jumanji getting signatures at the Farmers Market and Dos Hump there.

Run back to OPRF track AO

Mary
20 flutter kicks

Announcements

we need help with Beyond Hunger SIGN UP

We have a dinner next week, Beyond Hunger saturday, FLW race on Sunday, books are at the library get it! Check slack and get involved.

COT

My 2nd Q and people really showed up. This community really has showed up for me and I’m here to show up for you. So thankful I was lured into a cult that is doing great work for ourselves and the community. And we can Dos Hump each other. Thanks boys! xoxoxoxoxo