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Date/Time
Date(s) - 07/01/2022
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:
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
July 1st Beatdown at Rabbit Hole
(disregard other post on July 1st)
Q: Fat Amy
Pax: Vespa, Mr Anderson, Mismatch (2.0), Fat Amy, Silver Surfer (2.0), Doubtfire, Waldo, BOZ, Load
F3 Mission
Warm up: Side Straddle Hops IC
The Thang: Go to BADLL with Partner
Partnered up:
Cumulative as a team, perform each exercise 100 reps
One partner exercises, while one ran 100 yards and back
Big Boi Sit-ups
Absolutions
Diamond Merkins
Lt Dans
Leg Lifts
COT