Shops at Fallen Timbers (The Battlefield)

1. 

   Lonzo says:

   May 24, 2019 at 3:15 pm

   Lonzo VQ

   0500 at the Battlefield Fallen Timbers

   PAX: Mercy, Lavar “Pops”, Isosceles, Pennywise, Smokey, Bongo, and Lonzo.
   Fitness – Fellowship – Faith
   Mission is: To plant, serve and grow men’s small workout groups, in order to reinvigorate male community leadership.
   F3 Principles; It must be free of charge; open to all men; must be held outdoor; must be peer led in a rotating fashion;
   It must end with a Circle of Trust (the “COT”)

   The Workout – 15 Minutes for each Round

   Station #1 Log/Bench Area
   Round 1
   20 Squats holding Log
   15 Log Press’s or 40 Air Press’s
   Round 2
   50 Dips
   20 Jump Ups / or Step ups
   Round 3
   20 Derkins (Decline merkins,)
   20 incline merkins
   Log Carry around stone area
   Bear Crawl and Lunge to Frog Station

   Station #2 Frog Station
   Round 1
   20 Body Builders
   (Burpee w/ Plank Jack)
   20 Flutter kicks 2 is 1
   Round 2
   20 Burpees
   20 Big Boy Situps
   Round 3
   30 LBC’s (Little Baby Crunches)
   30 Air Squats
   10 Frog Hops
   Run around pond and end at Station 1

   Station #3
   Round 1
   20 Groiners (Plank then feet to hands)
   30 Carolina Dry Docks
   Round 2
   20 Diamond Merkins
   20 American Hammers
   Round 3
   20 each side 1 leg dead lift
   25 Plank Shoulder taps
   (add Merkin if possible)
   Suicide Sprint to Station 1

   Bonus Round #1
   In honor of the upcoming 48th Memorial Day,
   we did 48 reps of Mercy’s choice workout (because his Birthday was the day before): Lt. Dan’s

   Bonus Round #2
   Curled or shrugged of all of the following dumbbell weights for 5 minutes. Rotated weights between PAX so every weight was lifted the entire time.
   Dumbbells; 2 – 40’s, 2 – 35’s, 2 – 25’s, 2 – 15’s, 2 – 10’s

   Name-O-Rama

   Bongo was the six

   Circle of trust.
   Closed with prayer.

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