Urbs in Horto (City in a Garden)

Urbs in Horto (City in a Garden)

QIC

Shiplap

AO

City Limits

PAX

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• Jumanji
• LeadPipe
• Lord Of The Dance
• Old Style
• Shiplap
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Workout

Welcome & Introduction: Hello! I’m Shiplap and welcome to City Limits! F3 is…FREE OF CHARGE…OPEN TO ALL MEN…HELD OUTDOORS…with PEER-LED WORKOUTS…that END WITH CIRCLE OF TRUST… Disclaimer

Warm Up Started with…

1.       Goof Balls

2.       High Knees

3.       Butt Kickers

4.       Grady Corns

5.       Don Quixotes

 

Our work was to jog to each lamppost and do 10 exercises, as follows:
6.       Bonnie Blairs

7.       Moroccan

8.       Big Boy Sit-Ups

9.       Mountain Climbers

10.       Lunges

11.       Plank Jacks

12.       Merkins (cross Jackson)

13.       Squats

14.       Turkish Get-Ups (cross Adams, north to Menard)

15.       LBCs

16.       Mike Tyson’s

17.       Burpees

18.       Crab Cakes

19.       Diamond Merkins

20.       Side Plank Jane Fonda L

21.       Side Plank Jane Fonda R

22.       Bear Crawl Circle (bear crawl from alley to Madison, mosey east on Madison to Waller after alley, south on Waller)

23.       Archer Merkins

24.       Peter Parker

25.       Glut Bridge

26.       Shoulder Tap

27.       Flutter Kicks

28.       Freddie Mercuries

29.       Box Cutters

30.      American Hammers

31.      Toe Taps (at Refractory Steps)

32.      Long Lunges (also at Refractory Steps)

33.      Balls to the wall (at covered area behind Refractory steps)

34.      Wall sit (same location)

35.      Walk the rocks one direction to get bearings

36.      Bear crawl top to top

37.      Lunge back top to top

38.      Find place to do dips

39.      Durkins (or modify as surfaces allow)

40.      March into the path to find tribute to Jens Jensen (see video in comments on Slack)

41.      Photo and back to AO for…

Count off: Name, Age, F3 Name

Circle of Trust: Chicago’s motto is “Urbs in Horto (City in a Garden).” This reminds me that things are often set up as a binary, with choosing either extreme as the only choice. Most of the choices we have before us are somewhere on a continuum, at neither extreme. Our power is recognizing when these situations are and seeking advice on how to proceed.

Announcements: Book club on Wednesday!

Coffee