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Date/Time
Date(s) - 01/23/2023
5:30 am - 6:15 am
Site Q - Raven
Location
The Nest
Categories
Spreading a little further east into Oregon, OH with our newest beatdown in the Black Swamp! This AO is at Fassett Junior High School, home of the Eagles, plenty of room for all kinds of fun beatdowns.
Official naming day crew:
1/23/23
The Nest
123-DSW-321
PAX:
Deliverance
Fall Out Boy
Armstrong
Go Fish
Rubber Baby Buggy Bumper (RB3)
Chubs
Raven – Q
The Thang:
This workout was dedicated to my dear friend Dave Wilson. Today would have been Dave’s 52nd birthday. Dave Was born on Jan 23 and he left this Big Ball on March 21. 1/23-3/21 Dave was a lover of life, he had a huge heart to serve others and he was passionate about his friendships. I am blessed to have known Dave and his legacy will carry on for many years.
Dave was a twin, his brother Bob is in Tampa FLA and has yet to check out F3 (despite many attempts to EH by YHC).
Warm-up:
Arm circles, sitting squat and windmills OYO while YHC payed homage to a lost beloved friend and explained the BD. This was followed by a Reverse Native America Lunge Walk (you’re welcome).
To honor the twins, we did some partner work for the workout. “twin” 1 does work while “twin” 2 runs/sprints the width of the parking lot and back. Work as follows:
Round 1 = 52 single leg deadlifts
123 side lunges
321 Squats. (321 proved to be a bit ambitious, we audible to 200 for the sake of time).
Round 2 = 52 Jump Squats
123 Glute Bridge
321 calf raises (200, not 321)
Round 3 = 52 American Hammer
123 Bird Dogs
321 Flutter kicks (200)
We did not have enough time to get to Round for or the ab work I had planned. Maybe next Q 🙂
We ended with:
COR
NOR
Announcements
COT
Prayed for Bob Wilson and family, Luke Armstrong’s 2.0 battling cancer and Mile High (who is stationed over seas) and the other men and women who protect and serve our great nation, AYE!
As always, it was an honor to lead the fine HIM of the Black Swamp!
#ISI
#HIM