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Date/Time
Date(s) - 12/21/2023
5:30 am - 6:15 am
Site Q - Fat Amy
Location
The Armory
Categories
Opportunities are endless in Waterville, OH! Meet in the library parking lot and be prepared for some fun. Maybe we will use the adjacent park, maybe will will mosey on down to the Maumee river. You never know what The Armory will bring.
12/21/23 Don’t Skip Leg Day – The Armory
PAX:
Fat Amy (Q)
Goulash
Norm
Waldo
Rudy
Echo
Stark
Astro
Full Pull
Peach
Snake Eyes (FNG)
Pothole (FNG)
F3, Mission, 5 Core principles,
Motto: “Leave no man behind, but leave no man where you found him.”
Warmup – SSH in cadence (25), Smurf Jack (10), 6 count Squativators, jog around the cones
The Thang:
Tabata – 40 sec on, 20 sec rest
As a group we conduct 5 sets each exercise
End of set 5, immediately run cones
Exercise Rounds:
1. Frog jump squat (mod: squat)
2. Duck Walk (mod: lunge walk)
3. Donkey Kick (mod: single leg raise)
4. Sumo jump squat (mod: sumo squat)
5. Wall sit
COT: Named 2 FNG’s, prayed for our PAX