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Date/Time
Date(s) - 10/24/2022
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.
Welcome to F3
Mission statement:
5 Core Principles:
COUNTORAMA
EXERCISE DEMOS:
WARM UP: short mosey
The Thang:
PAX complete same exercise as they move up the ladder. Run to 1st cone. 3 reps at first cone then back to start. Run to 2nd cone. 6 reps at 2nd cone, then 3 reps at 1st cone then back to start and so on to 12.
ALSO: 5 Burpees Every 5 Minutes
LADDER
CONE REPS
START
1st 3
2nd 6
3rd 9
4th 12
Exercise List Activity to next cone
Merkins Run
Curls Rifle Carry
Oh-Hey’s (1:1) Run
Over-head press Rifle Carry
LBC’s Run
Bent-over Rows Rifle Carry
COT:
Countorama
Nameorama
6
FNG’s – none
Announcements
Prayer
PAX LIST:
Footloose – Q
Fat Amy
GMO
Viper
Reload
Rudy
Waldo
Manchester