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F3 Black Swamp | June 19, 2024

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La Biblioteca (Maumee Library)

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Date/Time
Date(s) - 06/10/2021
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. Gaven Smith

    F3 The La Biblioteca
    6/10/21 at 6:30 pm

    PAX:
    Lonzo
    Ponzi
    Huckleberry
    Chanel
    Stalker
    Lyman
    2.0s
    Black Spyder
    Spider-Man
    Brick
    Mario
    Shield
    Rubble
    Q: Red Ryder

    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:

    THANG:
    20 arm circle
    20 side straddle hops
    20 merkins
    20 side oblique crunches each side
    20 squats
    20 LBC’s
    20 decline Merkins
    20 should taps
    20 high knees
    20 Flutter kicks
    20 calf raise
    20 heel raises
    20 dips
    20 burpees
    20 incline merkins
    20 American Hammers
    20 Alarm clocks
    20 Alabama Ass Kickers
    Lap around library and repeated routine
    2x

    COT
    Chanel 6th

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