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Date/Time
Date(s) - 07/14/2022
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.
Welcome
F3 Mission and Core Principles
Disclaimer
PAX: Van Gogh, Isosceles, Gepetto, Raven, Cinnamons, Lyman (QIC)
Warmup: 10 reps each of Windmills and Chain Breakers
The Thang: From the Mountains to the Sea
Ran from flag to the water, where we did two leg exercises in 8 or 10 rep cadence, then repeato (total four sets of two exercises). Then ran back to flag where we did two core exercises in the same format, then ran to the top of the hill where we did two arm/shoulder/back exercises in the same format. Ran all the way back to the water and started over with different leg, core, and arm/shoulder/back exercises. Kept moving til time ran out. Here’s some of the exercises we did, but they were called out on the fly so I may be forgetting some.
Squats
Bonnie Blairs
Prisoner Squats
Side Lunges
Alternating One Leg Squats
Plank Jacks
LBCs
Rosalitas
Flutterkicks
Penguins
Big Boi Sit-ups
Merkins
Carolina Dry Docks
Mike Tysons
Tricep dips
Superman Pull-backs
Overhead hand claps
Countorama (6)
Name-O-Rama
The Six was Raven
Announcements
Ended in short prayer
Thanks for the five who joined me, honored to lead!
Lyman