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F3 Black Swamp | June 16, 2024

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The Foundry (Gateway Middle School)

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Date/Time
Date(s) - 03/21/2021
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. Huckleberry

    F3 The Foundry
    3/21/21 at 6 am

    PAX:
    Thai Guy
    Meatloaf
    Rudy
    Moana
    Houdini
    Q: Huckleberry

    F3 (Fitness, Fellowship and Faith)

    Mission:
    To plant, grow and serve small workout groups for the invigoration of male community leadership.

    Principles:
    1. Free of charge
    2. Open to all men
    3. Held outdoors, rain or shine, heat or cold
    4. Led by men who participate in the workout in a rotating fashion, with no training or certification necessary
    5. End with a Circle of Trust

    WARM UP STRETCH:
    20 Count Quad Stretch (10 count each leg)
    15 Wind Mills
    20 Arm Circles (10 each direction)
    20 Count Arms Behind Back (10 count each arm)

    THANG:
    SETS of 30/25/20/15/10 each…

    SET:
    Imperial Squat Walkers
    Lt. Dan’s
    Pickle Pounders
    Merkins
    Plank Jacks
    American Hammers (2 is 1)
    Supported Crunches
    BBSU’s

    BETWEEN SETS:
    1. High Knees to first cone.
    2. Butt Kicks to second cone.
    3. Bear Crawls back to first cone.
    4. Lunge-Squats back to start.

    COOL DOWN STRETCH:
    20 Side Lunges (10 each side)
    15 Slow Bend Toe Touches
    20 Neck Rolls (10 each direction)

    COT:
    Houdini was the Sixth

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