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F3 Black Swamp | June 16, 2024

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The Battlefield (Shops At Fallen Timbers)

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Date/Time
Date(s) - 09/18/2021
6:30 am - 7:30 am

Site Q - Footloose

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.

The Battlefield

Comments

  1. Mercy

    PAX: Cinnamons, Radio, Lego, Thai Guy, Van Gogh, Solo, Rudy, Lyman, Footloose, Mercy (q), Woodstock, Fat Amy

    Intro, Principles, Mission.

    2 parts to the beatdown – 30 for 30, and ABCs.

    30 “4” 30 – 2 exercises, back to back for 4 minutes. No rest, max reps. Switch exercises every 30 seconds.

    Round 1: Merkins, Bonnie Blair
    Round 2: Squats, calf rasies
    Round 3: Plank, hip/glute bridges

    ABCs: A ladder, that started back at rung 1 every time.

    For example, reps at rung 1, then do reps at rung 1 and 2, then do rung 1, 2, and 3, building all the way up.

    Aligned each rung with the Alphabet:
    ABSOLUTION

    BURPEE

    CRUNCHES

    DAN TAYLOR – 1 SQUAT, 4 LUNGES

    EVERYTHING AGAIN

    FLUTTER KICK

    GORILLA HUMPER

    HAND RELEASE MERKINS

    IMPERIAL WALKERS

    JACK WEBB

    KRAKEN BURPEE- 1 burpee with 3 have release merkins

    LBC

    MERKIN

    NOLAN RYAN- side plank, punching under

    OUTLAW- draw circles with feet together in flutter kick position

    PICKLE POUNDER

    We got through 30 for 30s, but not through all the letters.

    We did bear crawls in between the cones/rungs.

    COT

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