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Date/Time
Date(s) - 06/09/2021
5:30 am - 6:15 am
Site Q - Meatloaf
Location
Field of Dreams
Categories
Large park with running paths, soccer fields, playground, and parking lot for what can be an epic boot camp style beatdown!
5 of Diamonds
Welcome to F3: fitness – fellowship – faith
5 Core Principles:
F.ree
O.pen to all men
O.utdoors
L.ead in rotating fashion
E.nds in COT
WARM UP:
2 Laps: Indian run around soccer field
The Thang:
Do reps of the SAME exercise at each base and increase by multiples of 5 each round doing a different exercise each round totaling 5 rounds. Repeat if time allows.
Round Reps x 4 (total) Exercise Between Bases
1 10 40 Squat-Thrusters (block) Rifle-Carry
2 15 60 Inch-worm Merkins Lunge Walk
3 20 80 Bent-over rows (block) Rifle-Carry
4 25 100 Starfish sit up Lunge Walk
5 30 120 Curls (block) Rifle-Carry
FINISHER:
I was going to ask for the PAX to pick up the cones marked 1, 2 and 3, but Lonzo picked them all up himself. The plan was that those kind enough to help would only have to do the total number of Squat-Thrusters listed on the cone that they picked up. The other PAX who didn’t pick up a cone would have to do 10. Since Lonzo picked up all 3 cones I had him do 6, the total of the cones he picked up. 🙂
COT:
Countorama
Nameorama
6 – Cinnamons
Announcements
Prayer
PAX:
Footloose – Q
Meatloaf
Lonzo
Lyman
Barney
Rudy
Cinnamons
Bongo(ledo)
Fat Amy
Landslide