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F3 Black Swamp | July 26, 2024

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Grantland (Rotary Park)

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Date/Time
Date(s) - 06/08/2022
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. June 8, 2022

    Reply
    Steve Mohr

    STATION ROTATION

    Mission statement
    5 Core Principles
    Countorama

    Warm up: Arm circles, potato pickers, chain breakers on own. 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
    Baryshnakov squats
    Incline Merkins
    Decline Merkins
    Oh-hey’s
    Dips
    REPEATO (decrease reps by 1)

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

    COT:
    Countorama
    Nameorama
    6
    Announcements
    Prayer

    PAX LIST:

    Footloose – Q
    Malware
    Crisco
    Soda Pop
    Fossil
    Oil Change
    Venom
    Huckleberry
    Dutch

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