Image Image Image Image Image Image Image Image Image Image

F3 Black Swamp | June 20, 2024

Scroll to top

Top

One Comment

The Smokehouse in Grand Rapids

Loading Map....

Date/Time
Date(s) - 11/06/2021
6:45 am - 7:45 am

Site Q - Smokey

Location
The Smokehouse

Categories


Beautiful small town. Great beatdown opportunities. Meet at the playground next to the Old Fire Station.

Smokehouse

Comments

  1. Steve "Footloose" Mohr

    Welcome to F3: fitness – fellowship – faith

    Mission statement:

    5 Core Principles:
    F.ree
    O.pen to all men
    O.utdoors
    L.ead in rotating fashion
    E.nds in COT

    WARM UP:
    Ran down the street up the hill to the church and back

    The Thang:
    PAX complete same exercise as they move up the ladder. Run to 1st cone. 3 reps at first cone then back to start. Run to 2nd cone. 6 reps at 2nd cone, then 3 reps at 1st cone then back to start and so on to 12.

    LADDER
    CONE REPS
    START
    1st 3
    2nd 6
    3rd 9
    4th 12

    Exercise List Activity to next cone
    Merkins Run
    Curls Rifle Carry
    Warrior Squat Lunge (1:1) Run
    Over-head press Rifle Carry
    Freddy Mercury (2:1) Run
    Bent-over Rows Rifle Carry

    COOL DOWN:
    Ran down the street up the hill to the church and back

    COT:
    Countorama
    Nameorama
    6
    Announcements
    Prayer

    PAX LIST:
    Footloose – Q
    Solo
    Nitros
    Crapshot …. or Crackshot??
    Lyman
    Stark
    Smokey
    Stalker
    Meatloaf
    Hiesenberg

Submit a Comment