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Date/Time
Date(s) - 07/30/2022
6:45 am - 7:45 am
Site Q - Smokey
Location
The Smokehouse
Categories
Beautiful small town. Great beatdown opportunities. Meet at the playground next to the Old Fire Station.
Date/Time
Date(s) - 07/30/2022
6:45 am - 7:45 am
Site Q - Smokey
Location
The Smokehouse
Categories
Beautiful small town. Great beatdown opportunities. Meet at the playground next to the Old Fire Station.
Pre-Kayak Beatdown on July 30th
Pax:
Fat Amy (Q)
Stark
Venom
Oscar
Cinnamons
Snare (FNG – Cinnamons)
Thai Guy
Huckleberry
Isosoles
Lyman
Meatloaf
Lonzo
Chit Chat
Callahan
Deliverance (FNG – Raven)
Illini
Coconut
Chopsticks
F3 Mission & 5 core principles
The Thang: Everything but Arms
Warm-up: windmills in cadence and Motivators!
Popcorn: 75 count Jump squat holds around the circle x2
Caboose: Partner sets did 10 burpees each in center of circle while rest of Pax did an exercise of center pax choice. Every partner set got a turn in the center.
Partner relays:
Partner 1 does LLCoolJs down and back while Partner 2 does calf raises. Switch
Partner 1 does bear crawl down and crawl bear back. Partner 2 does Mt Climbers
6 min Ab Work: 1 min each of Flutters kicks, Am Hammers, Hello Dollies, Freddie Mercury, Fondas, Rosalitas
COT
Cinnamons was 6