F3 Black Swamp

  • Defiance
  • Maumee
  • Perrysburg
  • Around The Swamp
  • Monthly Stats
  • PAX Resources

Rabbit Hole (Whitehouse Library)

Loading Map....
Rabbit Hole
10651 Waterville St - Whitehouse
Events
41.516347 -83.797613

Date/Time
Date(s) - 12/31/2021
5:30 am - 6:15 am

Site Q - Doubtfire

Location
Rabbit Hole

Categories

  • Fitness


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

2 Comments
« 2.0 & Fam Workout
Christmas Eve at the Fortress »

2 thoughts on “Rabbit Hole (Whitehouse Library)”

  1. Steve Mohr says:
    December 31, 2021 at 9:49 am

    Welcome to F3: fitness – fellowship – faith

    Mission statement:

    5 Core Principles:

    COUNTORAMA

    EXERCISE DEMOS:

    WARM UP: In cadence:
    Arm circles
    Chain breakers
    SSH

    The Thang:
    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

    LADDER:
    CONE REPS
    Start
    1st 3
    2nd 6
    3rd 9
    4th 12

    Exercise List Activity to next cone
    Merkins Run
    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

    COOL DOWN:
    MOTIVATOR

    COT:
    Countorama
    Nameorama
    6
    FNG’s – 3 today!
    Announcements
    Prayer

    PAX LIST:
    Footloose – Q
    Raven
    Woodstock
    Callahan
    Fat Amy
    Biggie
    Huffy
    Chit Chat
    Meatloaf
    Bourbon
    Heisenberg
    Stalker
    Reset
    Picante
    Sherpa
    Hannibal
    Flo
    Isosceles
    Mulan
    Fossil
    Apollo
    Jennay
    FNG1 – Wilson – EH’ed by Doubtfire
    Charmin
    Huckleberry
    Tai Guy
    Chanel
    Mile High
    Van Gough
    Oil Change
    FNG2 – Vespa – EH’ed by Doubtfire
    Manchester
    FNG3 – Gilligan – EH’ed by Doubtfire
    Stark

    Reply
  2. Jennay says:
    January 2, 2022 at 1:19 pm

    Rabbit Hole Pre-Run
    Q: Jennay/Stark
    Pax: Jennay, Stalker, Stark, Fat Amy, Van Gogh, Bourbon, Chit Chat, Meatloaf

    Open
    Mission Statement
    5 Core Principals

    Thang
    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.

    Close
    NOR, COR, 6 and COT

    Reply

Leave a comment Cancel reply

Your email address will not be published. Required fields are marked *

The maximum upload file size: 50 MB. You can upload: image, audio, video, document, spreadsheet, interactive, text, archive, code, other. Links to YouTube, Facebook, Twitter and other services inserted in the comment text will be automatically embedded. Drop file here

Recent Tweets

Tweets by F3BlackSwamp

CyberChimps WordPress Themes

© F3 Black Swamp