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Date/Time
Date(s) - 12/12/2022
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:
F3 The Nest
“What’s the Time?”
PAX:
Pinto
Fall Out Boy
Squire
Armstrong
Go Fish
Raven
Deliverance
Q: Chubbs
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, disclaimer that I am not a professional and to modify if needed
5. End with a Circle of Trust
WARM UP:
Grab coupons and mosey over to the track
THANG:
Split into 2 groups of 3 and one group of 2. Each team had a coupon, either a 35# Kettlebell, a 30 pound wall ball, our 2 thirty# dumbbells. Groups started at the 15, 30, and 45 minute locations as would be represented on the track (30 minutes at the south goal post location, 60 minutes at the north goal post, 15 at the east mid point, 45 minutes at the west mid point). The location you are at is your # of reps. Do all 3 exercises and carry your coupon to the next station.
Top of the hour: LBC’s, Air Press, 60 second plank hold
15 minute hand location: Wide Merkin, Kick Squat, Imperial Walkers (1 is 1)
30 minute hand location: American Hammers (2 is 1) Arm Circles (30 count forward and 30 count back, Plank Hold with shoulder taps (1 is 1)
45 minute hand location: Squats, Merkins, Mountain Climbers
Continue until Q calls time.
Count O Rama
Name or Rama
COT: 6 was Pinto