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F3 Black Swamp | October 8, 2024

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The Foundry (Gateway Middle School)

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Date/Time
Date(s) - 01/31/2021
6:00 am - 7:00 am

Site Q -

Location
The Foundry

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The beautiful track and football field make this a great AO to push your limits.

All PAX are welcome regardless of fitness levels. The workouts are meant to push anyone of any fitness level way out of their comfort zone and get better. No man will be left behind and no man will be left where we found him.

Comments

  1. January 31, 2021

    Reply
    Huckleberry

    F3 The Foundry…Gateway Middle School, Maumee
    Sunday, 1/31/21…6-7 a.m.
    PAX:
    Thai Guy
    Chanel
    Q: Huckleberry

    F3 Introduction

    Warm Up:
    20 Count Quad Stretch (10 count each leg)
    15 Windmills
    15 Squats

    The Thang:
    Lunges to First Light (30 yards)

    10 Merkins
    20 Mountain Climbers (2 is 1)
    30 Plank Elbow Up/Downs
    40 Pickle Pounders

    2. Lunges to 2nd Light (30 yards)

    10 Up Downs
    20 Imperial Squat Walkers
    30 Lt. Dan’s
    40 Ninja Squats

    3. Lunges to 3rd Light (30 yards)

    10 American Hammers (2 is 1)
    20 Bicycle Kicks (2 is 1)
    30 BBSU’s
    40 LBC’s

    4. Lunges to 4th Light (30 yards)

    10 Diamond Merkins
    20 Oblique Crunch/Twists (2 is 1)
    30 Supported Leg Crunches
    40 Hello Dollies

    Suicide Run to Lights and Back
    OR
    Fast-pace walk with Arm Raises

    10 Motivators in Cadence

    Circle of Choice (10 reps of each):
    Chanel: Burpees
    Thai Guy: Merkins
    Huckleberry: Imperial Walkers
    Chanel: BBSU’s
    Thai Guy: Burpees with 3-Hand Release Merkins
    Huckleberry: Box Cutters

    Cool Down Stretch:
    10 Side Lunges (5 each side)
    10 Neck Rolls (5 each direction)
    10 Slow Bend Toe Touches

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