The Ant Hill (Stranahan Elementary)
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Date/Time
Date(s) - 01/30/2020
5:30 am - 6:15 am
The Q:
Hustle
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.
01/30/20
AO – Ant Hill
Q – Rubble
F3’s Mission: To plant, serve and grow men’s small workout groups, in order to reinvigorate male community leadership.
Core Principals
Free of charge
Open to all men
Held outdoor, rain or shine, heat or cold
Peer led in a rotating fashion with no training necessary
End with a Circle of Trust (the “COT”)
PAX (12) – Mater, Valdes, Hustle, Sipe, Klinger, Ollie, Splinter, Mole, Biggie, Smails, Danica, Rubble
“Hustle agreed to let me Q again”
Four stations were established:
#1
Inchworm with Merkin 10 reps
American Hammer with weight 30 Reps
Mule Kicks 15 Reps
#2
Pull ups / Aussie pull ups 10 Reps
Diamond Merkins 20 Reps
Squats 30 Reps
#3
Plank Circle 3 Revs.
Single Leg Glute Bridge 10 Reps/Leg
Superman 15 Reps
#4
Mike Tyson 10 Reps.
Starfish 10 Reps. / side
Wall sit with Leg lift 15 Reps / leg
All Pax completed Station 1 together. In order of completion you were to choose a weighted object from the pile supplied by the Q. Weights varied from 10-50 lbs and consisted of bumper plates, kettle bells, Ruck plates, sandbag and a tire. Choose wisely. From there the Pax moseyed together with the weight and stopped at an intermediate location for curls or overhead press. We then proceeded to Station 2…. 3…. 4 for the work. Penalties were assessed for completing the work in either the top 3 or bottom 3. All Pax completed a total of 8 Stations (two full laps around the school).
COT:
COR
NOR
The 6
Announcements
Prayer intentions
Thank you for the opportunity to lead, it’s an honor.
Rubble