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F3 Black Swamp | June 19, 2024

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The Yard (Rossford Marina)

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Date/Time
Date(s) - 03/03/2022
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. Dan Miedema

    Pax: Raven, Huffy, Coconut, VanGogh
    Q: VanGogh

    Warmup:
    Motivators

    Workout: birthday month is exercise, day is Reps.
    January: Squats
    February: Air presses times 4
    March: Burpees
    April: Lt Dans
    May: Mountain climbers
    June: Carolina dry docks
    July: Sprints
    August: Hand release merkins
    September: Derkins
    October: Bonnie Blairs
    November: calf raises times 4
    December: Merkins

    After each round ran up the hill and back.

    Ended with a bunch of abs.

    COT
    6 huffy

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