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F3 Black Swamp | June 16, 2024

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The Suck!

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Date/Time
Date(s) - 11/23/2020
5:30 am - 6:15 am

Site Q - Huckleberry

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Due to the increases in the Covid-19 and local advisories we decided to bring back our virtual workouts. If you don’t feel safe meeting in person at our normal workouts participate in your yard, garage, basement or wherever you feel comfortable.

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  1. Huckleberry

    F3 Black Swamp
    Virtual Zoom Beatdown
    https://us02web.zoom.us/j/83627682888?pwd=T3p2M1BtcUEzckJoS0t2anhVOE9vUT09
    11/23/20

    F3 (Fitness, Fellowship and Faith)
    Mission:
    To plant, serve and grow men’s small workout groups, in order to reinvigorate male community leadership.
    Principals:
    Free of charge.
    Open to all men.
    Held outdoors, rain or shine, heat or cold.
    Led by men on a rotating basis who participate in the workout with no training or certification-meaning you must be aware of your own limitations.
    We end in a Circle of Trust.

    PAX:
    Thai Guy
    Jenay
    Coconut
    Q: Huckleberry

    Join Zoom Meeting
    https://us02web.zoom.us/j/83627682888?pwd=T3p2M1BtcUEzckJoS0t2anhVOE9vUT09

    Bring two 25# Coupons of your choice.

    Warm Up:
    20 Toe-Touch Squats
    20 Wind Mills
    20 Arm Circles

    Thang:
    30 Imperial Squat Walkers
    30 Alternating Curls w/ Coupons (2 is 1)
    30 Lt. Dan’s w/ Coupons
    25 Thrusters w/ Coupons

    Run HARD 2 mins away from your house. At 1 min turn and head back to screen at home.
    Stationary Cardio Option: Alternate between 30 SSHs and 30 Mt. Climbers

    20 Merkins
    30 Mt. Climbers (2 is 1)
    30 American Hammers w/ 1 Coupon (2 is 1)
    30 BBSU w/ Coupons

    RUN

    25 V Ups with Coupons
    30 Scissor Kicks w/ Coupons Extended (2 is 1)
    30 Kneel To Squat w/ Coupons
    40 Plank Jacks

    RUN

    30 Air Pumps w/ Coupons
    25 Lunges w/ Coupons (2 is 1)
    30 Each Arm Bent Over Rows w/ Coupons
    30 Calf Raises w/ Coupons

    RUN

    Cool Down Stretch:
    20 Hands/Arms to Heaven w/ Calf Raises
    20 Side Lunges (10 each side)

    COT
    Coconut lead is in prayer.

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