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Date/Time
Date(s) - 09/12/2020 - 09/13/2020
6:30 am - 7:30 am
Site Q - Jennay
Location
Grace Church
Categories
Boot camp style workout. At Woodland Park. Two large Playgrounds, Frisbee Golf Course, 1 Mile Dirt Track, HUGE Field. Plenty of space here to craft a diabolical smokefest for even the strongest PAX.
Park at Grace Church off of East Boundary Drive.
SATURDAYS always followed up with 2nd F (fellowship) at Lamplight Cafe and Bakery located at 121 W. Indiana ave. Great opportunity to get to know members of F3 Black Swamp and refuel from the workout.
9/12/20 – Q School Beatdown
Q – Jennay/Smokey/Mercy
AO – The Fortress
Pax
Simmons, Gepetto, Woodstock, Dutch, Ponzi, Callahan, Meatloaf, Venom, Dropout, Huffy, Homeslice (FNG), Huckleberry,Megaphone (FNG), Thai Guy, Landslide, Fossil, Enron, Wipers, Doubtfire, Rockwell, Hannibal, Stark, Mulan, Bourbon, Flo, Hacksaw, Bongo, Van Gogh, Shawshank, Isosceles, Coconut, Casper, Nimbus,
Co-Q: Mercy, Smoky, Jennae
Open
Mission – Jennay
5 Core Principles – Smokey
Disclaimer – UvU – Modify as needed – Mercy
Thang
Warmup – Smokey
21’s
Explanation of beatdown – Jennay
Several stations around large track
3 Main Stations will be split between site Qs to teach concept
Cadence – Modifications – Pickup the 6
Count O Rama – Split Groups (3 Groups) – Mercy
Cadence
4 Count Merkins
4 count Flutter Kicks
4 count Mt Climbers
4 count squats
8 count man makers
Modify
Air Squats
– Modify down – Treehuggers
– Modify up – Squat Thrusters
Plank jacks
– Modify up – plank jack shoulder taps
– Modify down – plank
Merkins
– Modify up – hand release
– Modify down – go to knees/ on a pole or tree
Burpees
– Modify down – merkin + tempo squat
– Mid level – no merkin
– Modify up – add squat jump
The 6
– Burpees – after 15 Burpees find a partner and do them with him until everyone is done
– Absolution – after 15, pick up the 6
– Lt Dans – after 15 pick up the 6
– Repeato – 10 of Each exercise (10 burpees, 10 absolutions, 10 Dans) then pick up 6
– Hard Sprint to next station, pick up 6
Close
Count O Rama
Name O Rama
The 6 – Callahan
FNG – Homeslice / Megaphone
COT