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Date/Time
Date(s) - 01/31/2021
6:00 am - 7:00 am
Site Q -
Location
The Foundry
Categories No Categories
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.
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