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Date/Time
Date(s) - 10/03/2022
5:30 am - 6:15 am
Site Q - Barney
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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.
IPC 2023 Training has started!
QIC: Fat Amy
PAX: Barney, Viper, Manchester, Doubtfire, GMO, Fat Amy
F3 Mission: Fitness, Fellowship, Faith;
To plant, grow, and serve small workout groups for men for the invigoration of male community leadership
Principles of F3:
• It must be free of charge
• It must be open to all men
• It must be held outdoor, rain or shine, hot or cold
• It must be peer led in a rotating fashion by men who participate in the workout, with no training or certification necessary
• It must end with a Circle of Trust (COT)
Warm-up: Mosey to War Memorial and back
The Thang:
AMRAP: 3 Rounds, 5 min each round, Max out your reps!
Round 1: Arms – Curls, Dips, Overhead Block Press, Hand-release Merkins
Round 2: Legs – Oh Heys!, Goblet Squat, LT Dans, Smurf Jacks
Round 3: Core – BBSU’s, Absolutions, Crunchy Froggy, Freddie Mercury
Repeato to improve your rep count from first time
COT
6: Fat Amy – Today was a great example of the mental aspect of overcoming challenges. When I told the group we were doing the exercises again and they needed to improve the rep count, all grumbled and said not possible. Over 80% of the reps were beat the 2nd time around!
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