Loading Map....
Date/Time
Date(s) - 01/30/2023
5:30 am - 6:15 am
Site Q - Re-Load
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.
Welcome/Mission
5 Core Principles
Countorama
WARM-UP:
none
Round 1: 4:30 minute timer
All PAX must finish or we all do 5 Burpees with ball. Split reps if needed.
Do the following with a basketball:
20: alternating- hand merkins
Attempted-murder bunnies (FORWARD)→ to other end of court
20: American slammers
Attempted-murder bunnies (BACKWARD)→ back to start
20: Rainbow lunges 1:1 (Coconut called them Bronnie James’ 🙂)
2: Wind Sprint. half court and back. Full court and back.
Round 2: 4:30 minute timer
All PAX must finish or we all do 5 Burpees with ball. Split reps if needed.
Do the following with a basketball:
20: Superman’s
Lateral Ape (RIGHT)→to other end of court
20: Flutter kicks (2:1)
Lateral Ape (LEFT )→ back to start
20: Side-lunge jump shots
2: Wind Sprint. half court and back. Full court and back
Repeat rounds 1 and 2
COOL DOWN:
Ballivator
=press jacks – press ball above head
=Press jacks – press ball forward from chest
=Curls
=Hold
COT:
Countorama
Nameorama
6
Announcements
Prayer/Message
PAX LIST:
Footloose – Q
Barney
Apollo
Cinnamons
Manchester
Viper
Reload
Doubtfire
Fat Amy
Coconut