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Date/Time
Date(s) - 12/03/2021
5:30 am - 6:15 am
Site Q - Doubtfire
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:
Welcome to F3: fitness – fellowship – faith
Mission statement:
5 Core Principles:
F.ree
O.pen to all men
O.utdoors
L.ead in rotating fashion
E.nds in COT
WARM UP:
Rifle carry over to basketball court
The Thang:
PAX complete exercises while holding a basketball. We will also play knockout. (2 groups may be needed – both hoops). PAX will be doing squats while standing in line behind the free throw line. When they get out they will go behind the hoop and do the exercise listed below.
Exercises WITH a bball when out: 20 REPS EACH
Game 1: Press jacks (SSH w/ ball)
Game 2: In-cline merkins
Game 3: Rainbow lunges (1:1) (Globetrotters???)
Game 4: BB Sit ups
Game 5: American hammers (2:1)
Game 6: Toe-taps (aka step-ups) (2:1)
COOL DOWN:
Rifle Carry back to flag
COT:
Countorama
Nameorama
6
Announcements
Prayer
PAX LIST:
Footloose – Q
Stark
Fat Amy
Rudy
Doubtfire
Coconut
Radio