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Date/Time
Date(s) - 08/15/2022
5:30 am - 6:15 am
Site Q - Barney
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.
QIC: Fat Amy
PAX: Barney, Cinnamons, Mercy, Re-Load, Viper, Silver Surfer, GMO, Rudy, Doubtfire, Hannibal
F3: Fitness Fellowship Faith
Mission Statement
5 Core principles: Always Free, Outdoors, Open to all men, led in a rotating fashion by a peer, and ends in a circle of trust
Warm-up: Grady Corns in Cadence
The Thang: Knights Ladder
Split into 2 teams of 5
Four Cones placed 15 yards apart with increasing reps on them them
Team members move through the ladder with reps 5, 10, 15, & 20 at each. Stop at each cone on the way back down the ladder.
One team member stays back to do Squat Thrusters or over head presses with a block. Swap out as needed.
5 Rounds of Exercises:
1. Merkins
2. American Hammers
3. Donkey Kicks
4. Crab Cakes
5. Smurf Jacks
EMOM: 5 burpees every 5 minutes – everyone stop and BURPEE!
COT:
Count O Rama
Name O Rama
6: Rudy – F3 is way better than P90X to recover from a stroke.
Announcements – IPC is around the corner, Q school in 2 weeks, and fill the Q schedule
Prayer – Prayers for a safe start back to school and multiple family pet deaths recently