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F3 Black Swamp | June 20, 2024

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Grantland (Rotary Park)

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Date/Time
Date(s) - 07/20/2022
5:30 am - 6:15 am

Site Q - Soda Pop

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. Huckleberry

    F3 Grantland
    7/20/22 at 5:30 am
    1 & 6

    PAX:
    Phat Thor
    Footloose
    Soda Pop
    Jennay
    Illini
    Falling Water
    Venom
    Q: Huckleberry

    F3 (Fitness, Fellowship and Faith)

    Mission:
    To plant, grow and serve small workout groups for the invigoration of male community leadership.

    Principles:
    1. Free of charge
    2. Open to all men
    3. Held outdoors, rain or shine, heat or cold
    4. Led by men who participate in the workout in a rotating fashion, with no training or certification necessary
    5. End with a Circle of Trust

    WARM UP:
    10 Motivators

    THANG:
    Count off…everyone starts in one of the six locations as evenly as possible.
    2 exercises at each location with 20 reps each…do both.
    Location 1: Merkins/Mt. Climbers (2 is 1).
    Location 2: Imperial Walkers (both legs)/Lt. Dan’s (both legs).
    Location 3: BBSU/American Hammers (2 is 1).
    Location 4: Bear Squats/Plank Jacks.
    Location 5: Squat Jumps/Burpees.
    Location 6: Bicycles (2 is 1)/Leg Raises.
    After completion of each location, run the insider perimeter of the tennis court. Upon returning to your just completed location, continue to run to center of tennis court and roll the single dice. It will determine which location you go to next (1-6).
    Continue until Q calls time.

    COT: 6th was Falling Water

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