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F3 Black Swamp | June 20, 2024

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Grantland (Rotary Park)

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Date(s) - 07/07/2021
5:30 am - 6:15 am

Site Q - Huckleberry



The site is huge! Tennis courts, pavilion with picnic benches, parking lots, fields, small hill, and a gravel track . Also coming soon an all inclusive playground that we helped raise money for. This site has so many different options for a fun beatdown. Join us every Wednesday!

Pavilion at Rotary Park



  1. Peach

    Core, Cardio, EMOM

    PAX: Venom, Freefall, Enron, Mantis, Huckleberry, Bourbon, Shawshank, Jennay, Peach (Q)

    Mission statement, Values.

    The THANG:
    Warm-up: Windmill x 15, LBC x 15

    We worked our way around the trail (.5 mile). Along the way we made 3 stops to perform 8 exercises. Each stop had a different EMOM exercise.

    8 exercises:
    Imperial walker, BBSU, Leg raises, Flutter kicks, Plank jack, Ski jump, American hammer, Plank.

    1st Stop: EMOM is Burpee x 2 and perform 8 exercises listed above.
    2nd Stop: EMOM is Lt. Dan x 4 and perform 8 exercises listed above.
    3rd Stop: EMOM is Squat jumps x 5 and perform 8 exercises listed above.

    After making it around the trail we performed a circle count to 100 while holding plank. When the count got to you, you performed a plank jack. This completed the Thang.

    The 6 was Bourbon.

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