Levis Commons
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Date/Time
Date(s) - 11/12/2018
5:45 pm - 6:30 pm
The Q:
Tupac
Location
Levis Commons
Categories
Tags:
boot camp, Perrysburg
Workouts are in the field at the corner of Chappel and S. Wilkinson Way. The field is behind the Holiday Inn Express and the Flying Joe at Levis Commons.
Where We Going?
11/12/18
Q- Chew Toy
PAX-
Chanel
Huckleberry
Paperboy
Core Principles
1. F3 always for men,
2. Lead by non-professional
3. Always outside
4. Lead in a rotating fashion
5. Always ends in a COT
I’m not a professional, please modify if necessary
1. Warmup
a. Side Strattle Hops- In Cadence
b. Hairy Rockets- In Cadence
c. Sprinkler- In Cadence
d. Arm Circles
3. Partner Work
a. Mountain Climbers
b. Run 100 yds and back
SWITCH PARTNERS
c. 25 Merkins
d. Alabama Ass Kickers (4 is 1)
SWITCH PARTNERS
e. Squats
f. 15 Burpees
SWITCH PARTNERS
g. Imperial Walkers (2 is 1)
h. 20 Flutterkicks (2 is 1)
SWITCH PARTNERS
i. Wall Sit
j. Frog Jump- 50 yds
SWITCH PARTNERS
k. Bear Crawl- 50 yds
l. Reverse Superman (lay on back, feet and arms 6-12” off ground)
SWITCH PARTNERS
4. CoT
5. COR
6. NOR
7. Announcements
8. Prayer