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Date/Time
Date(s) - 01/02/2023
5:30 am - 6:15 am
Site Q - Barney
Location
Camelot
Categories
Whitehouse is adding a Monday beatdown! Camelot is at Generals Ice Cream in downtown Whitehouse Ohio. Whitehouse is a beautiful small town that has a growing group of F3 Men. Join Barney as he grows the region with this new workout that meets on the Wabash Cannonball Trail right by Generals Ice Cream.
1/2/2023 Camelot
Heat Wave
QIC – Jake GMO Heilmann
Intro
Mission
5 Core Principles
Countarama
Warm Up
-Mosey east down trail to cell phone tower
-Windmill 10 IC
-Excellerated Mosey back west to starting point
The Thang
Compound excercise x10,x20,x30 with short run inbetween sets
-standing block crunch &flutter kicks
-Partner Block pass & High Plank Block slides
5 Station rotation x4,x6,x8
-lower back extension ( with block)
-hanging leg raises
-superman plank
-big boy sit ups with block
-100 Yd sprint
COT
Countarama
Nameorama
6-Huckelberry
Announcements & Prayer requests
Prayer
Pax:
Q- GMO
Viper
Barney
Coconut
Footloose
Bayer
Huckelberry
Re-Load
Doubtfire
Cinnamons
Zebra
Waldo
Manchester