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Date/Time
Date(s) - 01/08/2024
5:30 am - 6:15 am
Site Q - GMO
Location
Camelot
Categories
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 the men of Whitehouse as they grow the region with this Monday workout that meets on the Wabash Cannonball Trail right by Generals Ice Cream.
21 Day Fix Extreme
Warm ups
Windmills
Chain breakers
Motivators x 5
Round 1 – Lower
1 Lieutenant Dan
2 No cheat squats
3 Calf raises
4 Monkey humpers
5 Mountain climbers
6 wall sits
Round 2 – Core
1 Flutter kicks
2 LBC
3 Big Boys
4 Low Plank
5 Russian twist
6 Starfish crunch
Round 3 – Total
1 Burpees
2 Thrusters
3 Donkey kicks
4 Absolutions 8 count
5 Imperial walkers
6 Pickle pounder
Round 4 – Upper
1 Curls
2 Block Merkins (slide block)
3 Overhead lathe
4 Overhead press
5 Triceps dips
6 Bent over rows
Birthday exercise – Carmen San Diego x 40 was pickle pounders lead in a quick cadence by Mercy
Pax
Rudy
GMO
NORM
Mercy
Echo
Buttercups – the 6th
Full pull
Carmen San Diego
Manchester
Pooh Bear
Viper
Astro
Waldo -Q
Prayer request
For the state of Michigan?
For Health and healing for sickness
Music – Apple 90’s rock