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F3 Black Swamp | June 20, 2024

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The Yard (Rossford Marina)

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Date/Time
Date(s) - 10/14/2021
5:30 am - 6:15 am

Site Q - Raven

Location
The Yard

Categories


This boot camp style workout site has it all. Hills, ramps, basketball courts, ball field, steps, playground, open space and a picturesque view of the mighty Maumee. There’s even a giant Black Swamp frog. The possibilities are endless.

The Yard

Comments

  1. Hannibal

    PAX: Flo, Gepetto, Doubtfire, Raven, Woodstock
    QiC: Woodstock

    3F’s, Mission, Principles, Disclaimer

    Mosy to playground with block

    2 stations, couple of rounds, and some EMOM for good measure.

    Every round EMOM: with block – do 2 blockees; at pullup bar – do 3 pullups

    Round 1
    At station 1 (with blocks): 10 block U Ups
    Run to Station 2 (pullup bars): 10 hanging leg lifts
    Repeat until time called (8 minutes)

    Round 2
    Block station: 15 thrusters
    Pullup bars: 15 squat jump ups.
    Repeat until time called (7 minutes)
    Run up hill

    Round 3
    Block station: 20 curls
    Pullup bars: 20 dry docks
    Repeat until time called (6 minutes)

    Round 4
    Block Station: 25 rows
    Pullup Bars: 25 monkey humpers
    Repeat until time called (5 minutes)

    Mosy back to COT.
    Gepetto was the 6.

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