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F3 Black Swamp | July 20, 2024

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Ford Park, Robert S. Hoag Field

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Date/Time
Date(s) - 07/30/2020
5:30 am - 6:15 am

Site Q - Isosceles

Location
Ford Park

Categories


New location for our Thursday boot camp style workout at Ford Park, Robert S.Hoag Field.

Comments

  1. Coconut

    Backblast for 7/30/2020 at Maumee High School

    Intro:
    Welcome to F3
    Mission–To plant, grow, and serve small workout groups for men, for the reinvigoration of male community leadership.
    5 core principles
    Open to all men
    Always Free
    Always outdoors
    Led in a rotating fashion by peers who are not professionals
    Ends in a circle of trust

    PAX: Charlotte, Meatloaf, Mercy, Lonzo, Woodstock, Landslide, Coconut (Q)

    Warmups:
    SSH, Windmills, Chainbreakers in cadence

    The Thang:
    Cinder block burnout workout. “Blockhead”.
    4 stations were set up at corners of the field. PAX counted off by 4 to pick their starting station.
    Each station consisted of one block exercise and a target # of reps. The reps was supposed to be enough to push the pax to muscle failure point, after which they should remember the number completed, then move to a different station with their block. Always moving, always carrying the block. Keep your running tally of each exercise and move from station to station in any order until you’ve completed the total reps at all stations.

    1. 50 squat thrusters
    2. 100 american hammers (2 is 1, touch the ground with the block on each side)
    3. 200 dips
    4. 300 bent over rows

    BONUS Round.
    Pax gathered at the shovel flag in a lineup for the last 5 min. burnout.
    50 block curls, 10 manmakers, 20 block swings followed by a heave for distance

    COR
    NOR
    Woodstock (6) encouraged the pax to look for ways to strengthen bonds (3rd F, non-religious meet) and strengthen presence in the community, when community events become a thing again.
    Prayers for Mile High’s family as they grieve their loss.

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