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F3 Black Swamp | June 19, 2024

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Independence Day Black Swamp Convergence

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Date/Time
Date(s) - 07/04/2020
6:30 am - 7:30 am

Site Q - Jennay

Location
Grace Church

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Beatdown to celebrate our Nations Independence!

Comments

  1. TuPac

    Q = Huffy, Huckelberry, Okay, TuPac

    PAX = Woodstock, Hannible, Ellis, Stark, Biggie, Nimbus, Raven, Meatloaf, Gepetto, Flo, Coconut, Totts, Spalding, Bongo, Casper, Chanel, Peach, Simmons, Charmin, Mercy, Huckleberry, Dropout, Fossil, Footloose (FNG), Johnny 5000 (FNG), Jazzy Jeff (FNG), Bandit (FNG), Patriot, Isoceles, Wicked

    Huffy opened bringing in the FNGs and explaining the Mission of F3 and the 5 Core Principles. He then lead warm ups with: Side Straddle Hops, Windmills and chain breakers. We counted off in 2s to divide the group in ½.

    THE THANG

    Group ONE went to Huckelberry which punished the PAX for 15 minutes

    10 Curls with Cinderblock Coupon
    10 Dead Lifts with Coupon
    10 American Hammers with Coupon (2 is 1)
    25 BBS with or without Coupon
    18 yard Lunges with Coupon
    10 Merkins
    18 yard Lunges with Coupon

    Repeato for as many sets as you can for the 15 minutes.

    Group TWO went to Okay and Tupac. This was Legs and Cardio were the focus here, that consisted of

    relay sprints,
    Lt Dans,
    Side Straddle Hops,
    backward walking lunges
    Burpie BroadJumps

    After 15 minutes, the groups were swapped.

    Okay closed out with: Warmdown, NOR, COR, Announcements and COT. Warmdown was

    17 Merkins
    76 second plank
    other exercises

    FNGs were named: FNG are Johnny 5000, Bandit, Footloose and Jazy Jay

    COT with prayers said and Everyone joined with Our Father.

    NOTE, Dropout’s wife was in labor and still permitted him to come. That is one Heck of a Woman! Prayers to Drop out, his wife child and children.

    Many PAX joined for a Coffeeteria afterwards.

    • Okay

      Thanks Tupac for posting the BB

      • Okay

        Need to add Lego and Mulan to the PAX.

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