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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) - 07/27/2022
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. Phat Thor

    13 Pax Strong: Phat Thor(Q), Illini(6), Venom, Cinnamons(Hot Lightening United!), Oil Change, Doubtfire, Dutch, Lincoln Log, Mile High, Peach, Huckleberry, Falling Water, Callahan,

    F3 Mission/5 core principles
    Warmup:
    Windmills
    Overhead Claps
    Long Lap

    Work:
    True False questions. If we get it right we do an exercise 18 times, if we get it wrong, we add in a movement to that exercise
    Round 1: Right – Merkins, Wrong – Merkin Jacks
    Round 2: Right – LBC, Wrong – LBFC(flutter kicks)
    Round 3: Right – Sumo Squat, Wrong – Hillbilly Squats
    Round 4: Right – BBS, Wrong – Captain Thors
    Round 5: Right – Overhead Clap, Wrong, Jack Webbs(Merkin with 4 overhead claps
    Round 6: Right – Bear Squats, Wrong – w/ 4 Shoulder Taps
    Round 7: Right – Lt. Dans, Wrong – w/ 4 monkey Humpers
    Round 8: The big one(which we got wrong) Right – Burpees, Wrong – w/ Absolutions
    Suicides
    Repeat until time runs out

    Count-o-rama/Name-o-rama:
    The Six
    Announcements: golf outing, donate to Thai Guys repelling fund
    Prayer

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