Date(s) - 12/31/2021
5:30 am - 6:15 am
Site Q - Doubtfire
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:
2 thoughts on “Rabbit Hole (Whitehouse Library)”
Welcome to F3: fitness – fellowship – faith
5 Core Principles:
WARM UP: In cadence:
PAX complete same exercise as they move up the ladder. Run to 1st cone. 3 reps at first cone then back to start. Run to 2nd cone. 6 reps at 2nd cone, then 3 reps at 1st cone then back to start and so on to 12.
ALSO: 5 Burpees Every 5 Minutes
Exercise List Activity to next cone
Curls Rifle Carry
Warrior Squat Lunge (1:1) Run
Over-head press Rifle Carry
Freddy Mercury (2:1) Run
Bent-over Rows Rifle Carry
Alternative exercises were provided: Air Presses, LBC’s, Shoulder Taps
FNG’s – 3 today!
Footloose – Q
FNG1 – Wilson – EH’ed by Doubtfire
FNG2 – Vespa – EH’ed by Doubtfire
FNG3 – Gilligan – EH’ed by Doubtfire
Rabbit Hole Pre-Run
Pax: Jennay, Stalker, Stark, Fat Amy, Van Gogh, Bourbon, Chit Chat, Meatloaf
5 Core Principals
Pax all went for a run around the Blue Creek trail. Went back for 6 whenever necessary. Ended with about 4.5 miles in all. Met back at the parking lot so those of us who brought coupons could get them to the starting point for the beatdown.
NOR, COR, 6 and COT