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F3 Black Swamp | October 14, 2024

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Grantland (Rotary Park)

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Date/Time
Date(s) - 12/22/2021
5:30 am - 6:15 am

Site Q - Huckleberry

Location
Grantland

Categories


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

Comments

  1. December 22, 2021

    Reply
    Steve Mohr

    STATION ROTATION
    12/22/21

    PRE-BLAST:
    Full body workout. No block. Vest friendly.

    Welcome to F3:
    Mission statement:
    5 Core Principles:

    Warm up: Meant to do Imperial Walkers, but did arm circles and SSH in cadence

    The Thang:
    We rotated through a variety of stations and did exercises at each station. List of exercises is below. Reps increased by 5 each round. 5 reps round 1 – 10 reps round 2 – etc…. 5 burpees every 5 minutes as well.

    EXERCISES:
    Duck Walk
    Pull ups
    LBC’s
    Warrior Squat Lunges
    Incline Merkins
    Decline Merkins
    Dips
    Mosey. to the end of the lot and back
    REPEATO

    COOL DOWN:
    Mosey down and back to end of the lot (twice)

    COT:
    Countorama
    Nameorama
    6 – FORGOT
    Announcements
    Prayer

    PAX LIST:
    Huckleberry
    Mile High
    Callahan
    Jennay
    Meatloaf
    Fat Thor
    Radio
    Hannibal
    Oil Change
    Fat Amy
    Footloose – Q

  2. December 22, 2021

    Reply
    Steve “Footloose” Mohr

    Far Thor was the 6

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