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Date/Time
Date(s) - 04/15/2022
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:
F3, Mission, 5 Core Principles
Q: Fat Amy
PAX: Callahan, Rudy, Doubtfire, Patch Adams, Cinnamons, Barney, Apollo, Spaulding, Fat Amy
The Thang: SIDEWAYS Movements
Stretch (butterfly & legs)
Mosey across the road
Karaoke & High Knees to end cone and back
Tabata Timer – Each exercise for 1.5 min, then 1 min of Side Shuffle Suicides
1. Single Leg, Reach forward
2. Hello dolly
3. Around the World Lunge (Side lunge – around circle 6 points)
4. Alternate SSS & Smurf Jack (10 each, rotate)
5. Alternating Side Squat
6. Rosalita
7. Travoltas
COT: Count O Rama, Name-O-Rama
6: Apollo – Likes the support F3 provides. Plugged the Wed morning mens group/bible study at CedarCreek