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Date/Time
Date(s) - 09/23/2022
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:
09/23/2022 – IPC Week 3 at Foundry:
Date: 09/23/2022
Time: 5:15 – 6:00 AM
Location: Foundry – Gateway Middle School, Maumee, OH
Q: Bourbon
PAX: 4 Total – Hacksaw, Woodstock, Cinnamons (Proctor) and Bourbon (Q).
F3 Mission: Fitness, Fellowship, Faith; To plant, grow, and serve small workout groups for men for the invigoration of male community leadership
Principles of F3:
• It must be free of charge
• It must be open to all men
• It must be held outdoor, rain or shine, hot or cold
• It must be peer led in a rotating fashion by men who participate in the workout, with no training or certification necessary
• It must end with a Circle of Trust (COT)
Disclaimer Statement
The Thang:
• Link to the details of Week 3: https://f3greenwood.wordpress.com/2022/09/18/ironpax-challenge-week-3-571/
• This WOD is dedicated to Kathleen (M of Burns from F3 Puget Sound), who courageously battled pancreatic cancer for 571 days until August 21, 2022. (5 Rounds, 7 Exercises per round + 1 additional run)
• Repeat 5x:
o 20 Overhead Coupon Presses
o 20 Burpees
o 20 Curls
o 20 V-Ups
o 20 Goblet Squats
o 13 Man-Makers
o Run 400M
o After the 5th round, run another 400M, for rep #571. Your score is your time.
o Note: Each round contains 7 exercises (for a total of 114 reps) which you will complete 5x (114 reps x 5 rounds = 570 reps). After the 5th round, you will run another 400M to complete the 571st rep.
• Results:
o Woodstock – 00:33:07
o Bourbon – 00:33:58
o Hacksaw – 00:34:45
• Count-O-Rama and Name-O-Rama
• Learn about the 6: (no Six today).
• Announcements
• COT / Prayers and Intentions
Rabbit Hole 9/23/22
5:30-6:15
5 Alarm 🔥
Site Q- Vespa (VQ!)
Jason Nofziger Fat Amy
Doug Francis Waldo
Mike Stamm Mr Anderson
Ryan Reed Apollo
Cameron Beadle Turbine
Jamie Keil Reload
Jake Laginess Viper
Mike Diettrich Manchester
Jake Heilman GMO
Jarrett Zinz Slider
Mike Laesch Illini
Joe Kizer Gaurdian
Rick Theilen Huckleberry
Ben Hoipkemier Rudy
Michael DuShane Doubtfire
Jake Zinz Vespa
5 reps first round, add 5 each round after:
Plank Jacks
Lt Dans
Peter Parker’s
Run
Merkens
Repeat
Run hill on demand!!!
Warm up in cadence side straddle hops and Imperial Walkers, mosey to hill.