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F3 Black Swamp | July 20, 2024

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The Yard (Rossford Marina)

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Date/Time
Date(s) - 05/05/2022
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. Dave “Flo” Walbom

    Cinco de Blocko BB

    Welcome
    Mission
    Principles

    Pax
    Raven
    Flo (Q)

    Warmup
    SSH 21
    Stretching

    Tabata 40sec exercise 20sec rest
    Monkey Humpers
    Merkins
    Rows
    Flutter Kicks
    Box cutters
    Curls
    Mountain climbers
    Presses
    Squats
    Swings
    Hammers

    Suitcase carries with block or kettlebell 50 yards uphill then 50 yards return

    Repeato
    Two full sets

    Cool down
    COT

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