The Ant Hill (Stranahan Elementary)

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Date(s) - 02/09/2023
5:30 am - 6:15 am

The Q:

Stranahan Elementary


boot camp, Sylvania

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.

1 reply
  1. Anonymous
    Anonymous says:

    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


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