Atalanta *Fun* Running (Rivercrest Park)

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Date(s) - 01/10/2018
5:30 am - 6:15 am

The Q:
Site Q Triad - Boulder, Bambi, Moana

Atalanta *Fun* Run



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

1 reply
  1. Ryan "Mr. Bean" Avery
    Ryan "Mr. Bean" Avery says:

    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)


    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.

    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


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