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Date/Time
Date(s) - 03/27/2021
6:30 am - 7:30 am
Site Q - Footloose
Location
The Battlefield
Categories
Boot camp style workout at the Shops at Fallen Timbers. Group will meet next to the movie theater. Easy access to the Wabash Cannonball Trail for some running or rucking. Also, plenty of blacktop to make use of, not to mention a little green space across from the theater.
3-27-21: Set your A.L.A.R.M.
Welcome to F3: fitness – fellowship – faith
5 Core Principles:
F.ree
O.pen to all men
O.utdoors
L.ead in rotating fashion
E.nds in COT
COUNTORAMA
WARM UP
Toe-the-line/SSH: Using parking lot lines, tap the line as fast as you can alternating feet. At the end of the line, stop and do 10 SSH.
The Thang:
(See below)
COT:
Countorama
Nameorama
6
Announcements
Prayer/Message
PAX
Footloose (Q)
Huckleberry
Rudy
Thai Guy
Lonzo
Woodstock
Launchpad
ROUND 1
ROUND 2
A
20 reps
1- legged Curls (w/ block) (10 each leg)
A
20 reps
Overhead press in squat position (w/ block)
L
20 reps
Side-Lunge Jump Squats (10 each side)
L
20 reps
Warrior Squat Lunge (10 each side)
A
20 reps
LBC’s
A
20 reps
Hillbilly Walkers (10 each side)
R
Run to C5 and back
R
Run to C5 and back
M
20 reps
Merkins
M
20 reps
Merkins
ROUND 3
ROUND 4
A
20 reps
1-legged dips (w/ block) (10 each leg)
A
20 reps
Inch Worm (no merkin)
L
20 reps
Monkey humpers
L
20 reps
Jungle boi (Sumo?) squats
A
20 reps
Penguins (heel touches)
A
20 reps
Scissor Twist
R
Run to C5 and back
R
Run to C5 and back
M
20 reps
Merkins
M
20 reps
Merkins
When finished, complete reps/runs for other PAX until we all have finished. THEN, start over.
We go through rounds 1-4 twice