Atalanta *Fun* Running (Rivercrest Park)
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Date/Time
Date(s) - 01/10/2018
5:30 am - 6:15 am
The Q:
Site Q Triad - Boulder, Bambi, Moana
Location
Atalanta *Fun* Run
Categories
Tags:
Perrysburg
Lots and lots of cardio and fat burn. Relays, Sprints, Laps around the AO…and usually some Ultimate Frisbee!
Park off Fort Meigs Road. NOT ECKLE JUNCTION
Mr. Bean’s Post-birthday Beat-down
Date: 1/10/2018
Time: 5:30 – 6:30 AM
Location: Atalanta – RiverCrest Park
Q: Mr. Bean
PAX: 18 total: Buttermaker, Landslide, Tackelberry, El Chapo, Klinger, Brita, Mickey, Splinter, Woodstock, Zigzag, Shakira, Jennay, Moana, Bambi, Yeti, Bourbon,
F3 Mission: Fitness, Fellowship, Faith; To plant, serve and grow men’s small workout groups, in order to reinvigorate male community leadership
Principles of F3:
• It must be free of charge
• It must be open to all men
• It must be held outdoor, rain or shine, hot or cold
• It must be peer led in a rotating fashion by men who participate in the workout, with no training or certification necessary
• It must end with a Circle of Trust (COT)
Count-O-Rama
Warm up: Group split into two and completed and Indian Run around the perimeter of soccer fields.
Q demoed several new exercises
Group completed a HIIT workout doing each exercise 45 seconds on with 15 seconds rest. Group completed 3 rounds with one bonus exercise at the end.
Exercises:
1. Relay Climbers (5 each side, stand up run 3 steps tag ground run back)
2. High knees
3. Flutter kick squats
4. Line jumps
5. Heisman Squat lunges
6. Kryptonite climbers (Merkin, 5 each side, squat jump forward, squat jump turn, repeat)
7. TRI push jacks (push up position, top 4 plank jacks, half way down 4 plank jacks, bottom 4 plank jacks)
8. Side dips with Merkins in between
9. Side straddle hops
Bonus: Burpees
Group split back into two original groups and play Ultimate Frisbee.
At 6:25 group circled back up to do a Count-O-Rama, Name-O-Rama, and sharing by the six
Ended with a COT