Loading Map....
Date/Time
Date(s) - 12/31/2021
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:
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
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