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Date/Time
Date(s) - 06/12/2022
2:00 pm - 3:00 pm
Site Q - Lyman
Categories
On the Second Sunday of every month we will throw a 2.0 work out that is for the whole Family. Fun family based workouts will be created for some active family bonding. Workouts will be in different locations around the Black Swamp.
F3/FIA 2.0 Workout (2nd Sunday of the month at 2pm)
Welcome
F3 Mission and Core Principles
Disclaimer
Explanation of FNGs
PAX: Coconut and M Rosé (2.0s Chopstick & Karat), Gulliver and M (2.0 FNGs Totoro & Giraffe), Lonzo and M Nettle (2.0s Black Spider & Spider-man), Bourbon (2.0 Laser), Borland and M (2.0 FNGs Salamander, Light Speed, and Stud), Lyman (2.0s Brick, Shield, and Mario)
QIC: Lyman
Warmup: a few minutes of Simon Says (Touch the sky, touch your toes, jump, plank). Hold Al Gore if you get out.
This was a simple dice-led workout with a little friendly competition. Each family group rolled the dice, then did the work under each number and ended each round with a 30-yard race using the method under each number. Then roll dice, do those exercises, etc.
Roll: 1
10 Merkins
20 Squats
30 Flutterkicks 2:1
Run
Roll: 2
10 Big Boys
20 Lunges
30 Big Arm Circles
Bear crawl
Roll: 3
10 Bear Squats
20 Leg Lifts
30 Overhead Presses
Frog hops
Roll: 4
10 Mountain Climbers 2:1
20 LBCs
30 Calf Raises
Crabwalk
Roll: 5
10 Inchworms
20 Penguins
30 Side Lunges 1:1
Skip
Roll: 6
10 Shoulder Taps 2:1
20 Imperial Walkers 2:1
30 Overhead Hand Claps
Lunge walk
Countorama (21)
Name-O-Rama
Announcements
Ended in short prayer
Honored to lead a great group of families in some fitness fun!
Lyman