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F3 Black Swamp | July 13, 2024

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The Commons (Levis Commons)

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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.

 

Comments

  1. Houdini

    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

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