The Smokehouse in Grand Rapids
Date/Time
Date(s) - 03/27/2021
6:45 am - 7:45 am
Site Q - Smoky
Location
The Smokehouse
Categories
Beautiful small town. Great beatdown opportunities. Meet at the playground next to the Old Fire Station.
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Ruck:
Good hike along the Maumee River, past the Mill, to the Dam.HC: Smokey, Fat Amy (Q)
Beatdown: Spring Break!
Intro: F3, Mission, 5 core principles (FOOLE)Thang:
Focused on improving our beach bods3 stations, 3 workouts at each station, run to each station and do a work out, then run to the next. Repeat.
Station 1: Arms: Tricep dips x20, Colt 45’s, Air Press x100
Station 2: Chest/Back: 3 count Merkins x10, Cindy Chest Press x20, Cindy Rows x20
Station 3: Abs: Boxcutters x15, Absolutions x 10, Freddie Mercury x20
Repeat to failure. Arms are jello.
COT: Smokey, Crackshot, Fat Amy (Q & 6)
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