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F3 Black Swamp | July 19, 2024

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La Biblioteca (Maumee Library)

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Date/Time
Date(s) - 06/03/2021
6:30 pm - 7:15 pm

Site Q - Chanel

Location
La Biblioteca

Categories


We won’t be combing over the card catalog Thursday evenings in Maumee. We will be getting work done at our newest beatdown location La Biblioteca!

La Biblioteca

Comments

  1. Huckleberry

    F3 The La Biblioteca
    6/3/21 at 6:30 pm

    PAX:
    Stalker
    Ponzi
    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 STRETCH:
    20 Count Quad Stretch (10 count each leg)
    15 Wind Mills
    20 Arm Circles (10 each direction)
    20 Count Arms Behind Back (10 count each arm)

    THANG:
    Q selects a numbered chip that determines the WHAT:

    #1 (BLUE): Imperial Squat Walkers
    #2 (RED): American Hammers (2 is1)
    #3 (WHITE): Merkins
    #4 (SILVER): LBC’s
    #5 (GOLD): Run/Lunges/High Knees

    Q rolls the dice to determine the number of REPS (dice multiple by 5) with
    The exception of GOLD (#5).

    5-Motivators

    COOL DOWN STRETCH:
    20 Side Lunges (10 each side)
    10 Slow Bend Toe Touches/Calf Raises/Reach for Heavens
    20 Neck Rolls (10 each direction)

    COT

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