The Ant Hill (Stranahan Elementary)
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Date/Time
Date(s) - 02/09/2023
5:30 am - 6:15 am
The Q:
Pixar
Location
Stranahan Elementary
Categories
Bootcamp Style Beatdown enjoying everything nature has to offer. This site offers a Playground for pull-ups, a large field full of …you guessed it…ant hills, and secret access into one of our best MetroParks.
Normal Ant Hill Beatdown
Q: Ricky Bobby
Pax: SideShow, John Denver, Nails, Thong Song, Mayor, Tupac, Ricky Bobby
F3: Fitness, Fellowship, Faith
5 core principles
Always free
Always outside
Open to all men
Led by members of the group in a rotating fashion
Always ends in a circle of trust
Mission: to plant grow and serve small workout groups for men for the invigoration of male community leadership
Credo: leave no man behind, but leave no man where you find him
I had to audible due to some rain, but it ended up being a good, dry beatdown under the shelter house!
We started with a warmup consisting of side straddle hops, windmills, and temp merkins
We then did a tabata workout with 30 seconds on and 15 seconds off.
The exercises were:
1. Peter Parkers
2. Diamond merkins
3. LBC’s
4. Freddy mercuries
5. Lunges
6. Squats
7. Mike Tysons
8. Merkin
9. American Hammer
10. Heel touch
11. Super man
12. Hip thrusts
13. Mt climbers
14. Gas pump
15. Burpees
16. Bonnie Blairs
17. Plank jack shoulder tap
18. Carolina dry docks
19. Flutter kicks
20. X factors
21. Speed skaters
22. Jump squat
23. Wide merkins
24. Ranger merkin
25. Crunchy frogs
26. Big boys
27. Calf raises
28. Lt dans
We finished with the merkin challenge to the song “Flower” by Moby where the HIM go to the up position when the song says “Sally up” and down when it says “Sally down”
Ended with COR, NOR, COT
Always a pleasure to lead
Ricky Bobby