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Date/Time
Date(s) - 09/14/2022
5:30 am - 6:15 am
Site Q - Lyman
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!
“Slow Jams”
Welcome
F3 Mission and Core Principles
Disclaimer
PAX: Landslide, Woodstock, Lonzo, Hannigan, Charlotte, Bourbon, Lyman (QIC)
Warmup:
Motivators from 10 to 1
Notes from the Gloom:
Wanted to try stretching out some of our normal exercises to practice holding form. So we did 10 reps of 8-count exercises set to the tune of the Time Life Ultimate Love Song Collection (we all remember the infomercial). It wasn’t quite as difficult as I’d hoped, but the break was welcome for those who had done IronPAX Week 2 prior to the beatdown. It was worth a try 🤷🏻♂️
The Thang:
Run lap around the lot
10 8-count Squats
10 8-count Crunchy frogs
10 8-count Rosalitas
Run a lap
10 8-count Leg lifts
10 8-count Big Boi Sit-ups
10 8-count Merkins
Run to shelter house
10 8-count Incline Diamond Merkins
10 8-count Tricep dips
10 8-count Left leg lunge
10 8-count Right leg lunge
Run back to parking lot
10 8-count Wide leg calf raises
10 8-count Left leg squat
10 8-count Right leg squat
Run a lap
Countorama (7)
Name-O-Rama
The Six was Landslide.
Announcements
Ended in short prayer
Honored to lead! God bless.
Lyman