Image Image Image Image Image Image Image Image Image Image

F3 Black Swamp | July 19, 2024

Scroll to top

Top

One Comment

Rabbit Hole (Whitehouse Library)

Loading Map....

Date/Time
Date(s) - 02/18/2022
5:30 am - 6:15 am

Site Q - Fat Amy

Location
Rabbit Hole

Categories


Come on out to our newest location added November 12, 2021 in beautiful Whitehouse, Ohio. This beatdown is the first Friday beatdown in the Black Swamp region.

Opening day crew in the Gloom:

Rabbit Hole Opening Day Crew

Comments

  1. Steve Mohr

    STATION ROTATION

    PRE-BLAST:
    Full body workout. No block. Vest friendly.

    Welcome to F3:
    Mission statement:
    5 Core Principles:

    Warm up: Mosey over to the playground

    The Thang:
    We rotated through a variety of stations and did exercises at each station. List of exercises is below. Reps increased by 5 each round. 5 reps round 1 – 10 reps round 2 – etc…. 5 burpees every 5 minutes as well.

    EXERCISES:
    Incline Merkins
    Dips
    Decline Diamond Merkins
    Pull ups
    Barishnakov Squats
    Run
    London Tower
    REPEATO

    COOL DOWN:
    Mosey back to shovel flag

    COT:
    Countorama
    Nameorama
    6
    Announcements
    Prayer

    PAX LIST:
    Footloose – Q
    Doubtfire
    Apollo
    Fat Amy

Submit a Comment