The Ant Hill (Stranahan Elementary)
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Date/Time
Date(s) - 03/09/2023
5:30 am - 6:15 am
The Q:
Pixar
Location
Stranahan Elementary
Categories
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.
F3 Workout 3/16/23
Q – Bagels
Pax – Bagels, Thong Song, Sideshow, Madoff, John Denver, Johnny, Mole
• Principles of all F3 Workouts
o Free
o Outdoor
o Open to all men
o Peer led in rotating fashion
o COT at end
• Warmup in cadence
o Side straddle hop x20
o Windmills x10
• 5 stations, pax rotate through them, each with ALARM theme (Arms/Abs, Legs, Abs, Run, Merkin)
On your second time at this station, add 5 reps. On your third time at this station, add 10 reps.
Station 1
1. Arms – Curls x20 with block or pair of weights
2. Legs – Lunges x10, 2 is 1
3. Abs – American hammers x20 (level up by using block or dumbbell)
4. Run – around school back to station 1
5. Merkin x20
Then proceed to station 2
On your second time at this station, add 5 reps. On your third time at this station, add 10 reps.
Station 2
1. Arms – Tricep x20 dips using curb
2. Legs – Calf raise x30 using curb
3. Abs – LBC x50
4. Run – around school back to station 2
5. Merkin – Incline using curb x20
Then proceed to station 3
On your second time at this station, add 5 reps. On your third time at this station, add 10 reps.
Station 3
1. Abs – Mountain climbers x20, 2 is 1
2. Legs – Squat x25
3. Abs – Big Boy sit-up x20
4. Run – around school back to station 3
5. Merkin – Decline using curb x20
Then proceed to station 4
On your second time at this station, add 5 reps. On your third time at this station, add 10 reps.
Station 4
1. Arms – Air press x20, 4 is 1
2. Legs – Wall sit count to 50
3. Abs – Plank count to 50
4. Run – around school back to station 4
5. Merkin x20
Then proceed to station 5
On your second time at this station, add 5 reps. On your third time at this station, add 10 reps.
Station 5
1. Abs – Side crunch x20 each side
2. Legs – Donkey kick x15
3. Abs – V-up x30
4. Run – around school back to station 5
5. Merkin Diamond x20
Then proceed to station 1
F3 Workout 3/9/23
Q – T-rex
Pax – T-rex, Thong Song, Johnny, Hedgehog, Nails, Pinewood, Tupac
Pyramid
Station 1 – 5 reps
Station 2 – 10 reps
Station 3 – 20 reps
Station 2 – 10 reps
Station 1 – 5 reps
Round1
Merkin
Imperial Squatter
Big boy
Round 2
Carolina
Situation Squat
Leg lifts
Round 3
Mike Tyson
Lt Dan
American Hammer
Round 4
Wide Merkin
Bridge up 2-1
Crunchy Frog
Round 5
Diamond Merkins
Monkey Humpers 2-1
X factor