The Thang

Thang 1

1. 1. Perpetual motion Indian run w/ dynamic leadership
      1. P-M Indian run: Goal is to move as quickly & silently as possible. Instead of waiting for the sprinter to make it to the front of the line, each person starts sprinting immediately after the person behind them. In this way it is more like an oval than an Indian line.
      2. If you get dropped just take the most direct route to the destination. We’ll re-group at each location
      3. Dynamic leadership means whoever is in front decides which route to take. Where they go, we follow. Again, goal is to communicate w/o speaking and move as rapidly as possible
   2. First destination: Van Buren Ave parking garage
      1. NOTE: that was a pretty quick pace…we definitely dropped a few PAX, but it’s ok because sometimes you gotta let the horses fly!
   3. Christmas at the parking garage
      1. On each deck; slow & steady; every rep done together
         1. 20 squats
         2. 15 Bonnie Blairs
         3. 10 Gorilla humpers
         4. 5 Apollo Ohno’s each leg
      2. Bernie Sanders up ramp
      3. Repeato!
      4. We made it all the way up to the roof, so 5 (or was it 6?) ramps + exercises

Thang 2

1. 1. P-M Indian run w/ dynamic leadership
      1. Destination: back to covered bridge
      2. This time was a little better. We only dropped 1 or 2.
      3. PAX tried to take the short route, but then we had some fun and each leader got creative by crafting the route back.
      4. Again, I didn’t track our pace, but it was pretty quick…
   2. Coupon work on the bridge
      1. Pull-ups
      2. Curls
      3. Shoulder shrugs
      4. Lateral raises (w/ coupon!)
      5. Repeato
         
      6. We got in ~three sets

10 Minutes of Mayhem!

©Big GONG & F3 Naperville Black Diamond work outs

1. 1. Bruce Lee Abs til failure
      1. American hammers
      2. LBCs
      3. Heels to heaven
      4. Crunchy frogs
      5. Freddie Mercurys
      6. 100s
   2. we got in just over 2 sets

0600 Recover, recover!