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F3 Black Swamp | July 19, 2024

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Rabbit Hole (Whitehouse Library)

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Date/Time
Date(s) - 06/24/2022
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:

Rabbit Hole Opening Day Crew

Comments

  1. Jason Nofziger

    Q: Fat Amy
    PAX: Jennay, Footloose, Manchester, Rudy, TT Fly (DR), Heisenberg, Doubtfire, Load, Stark, Steamer (2.0), Coconut, Boz, Alcatraz, Fat Amy

    F3 – Fitness, Fellowship, Faith
    Mission
    5 Core Principles

    Warm-up: Indian Run around the pond

    The Thang: “Fat Amy” workout (Yes – apparently it is real!)

    50 Air Squats
    10 Burpees
    40 Sit-Ups
    10 Burpees
    30 Lunges (2:1)
    10 Burpees
    20 Kettlebell Swings
    10 Burpees
    Bear Crawl
    10 Burpees
    20 Kettlebell Swings
    10 Burpees
    30 Lunges (2:1)
    10 Burpees
    40 Sit-Ups
    10 Burpees
    50 Air Squats

    Cool Down: 1 lap around the pond
    4 min of Abs: Flutter kick, box cutters, Hello Dolly, Freddie Mercury

    COT:
    6: Heisenberg – Does not make Meth as his name says, but does love the fellowship and support from F3.
    Announcements & Prayer for safe travels

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