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Date/Time
Date(s) - 07/28/2020
6:00 pm - 6:45 pm
Site Q - OK
Location
Levis Commons
Categories
Bootcamp style workout. Group will meet at the Clock Tower on Levis Commons Blvd. The Clock Tower is located in the traffic circle near Funny Bone Comedy Club. Also a great night for some fellowship. The PAX typically head out for some second F at one of the nearby establishments.
7/28/2020
Q: Houdini
PAX: Patriot, Hannibal, Dr. Banana, OK, Bonds, Tupac, Nimbus, Chubbs, Ponzi, Churri, Isosceles.
The Thang:
5 Core Principles
F3 Mission
C.O.R.
We started off with a couple cadence movements.
LBCs 20
Merkins 20
Continued with an Indian Run around the large block next door.
Then rolled into 6 Stations.
Station 1: Throw slam ball down and try to catch before it hits 2nd time. 15 times
Mosey to next station
Station 2: Launch the sand bag down to a cone and back. Lunge to next station.
Station 3: Nose breakers with plate weight. 20 inch worm to next station
Station 4: Wind sprints 4 crab walk to next station
Station 5: Flip log down to cone and back 1 time. Mosey to next station
Station 6: Curb hops at fountain 20
REPEATO
Returned to C.O.P. (Circle of Pain) for one more cadence movement.
Copperhead squats (3 count down, on the up is 4)
Ended with C.O.R/ C.O.T.
Respectfully Submitted,
Houdini