The Ant Hill (Stranahan Elementary)
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Date/Time
Date(s) - 10/10/2019
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.
Da Q: Hustle
Da pax: Mole, Ollie, Tupac, AOL, Cogsworth, Smails, Hustle
Core principles and the mission of F3 were verbalized.
Warmed up by doing wall sits for a minute, followed by a high plank hold with our feet on the school for 1 minute, and ended with 20 SSH in cadence.
Da thang:
A jump rope was to be brought or you could shadow jump-rope. These were dropped at the Southwest corner of the school, and the exercises were done at the playground. Each set had 2 exercises, performed in reps of 10, 20, and 30. After doing both exercises in the set and after each set of 10, 20, then 30, you had to run/mosey to your jump rope and do 20, 40, or 60 single jumps or 10, 20, or 30 double-unders.
1st set of exercises: jumping pull-ups with a 1 second hold at the top and Merkins.
2nd set of exercises: high plank knee swing-tucks and air squats.
3rd set of exercises: Australian pull-ups using the swings and either pistol squats with the help of the swing (modifier was single legged static lunges).
COR, NOR.
The ‘6’ was Smails, EH’d by Trapeze (who? JUUUSSST KIDDING). Smails drive in from Pittsburgh the day before for his kid’s orthodontist appt on this day. He had to drive back after the appt. A strong showing by Smails!
Announcements and prayer intentions were said.
Circle of trust around the shovel flag ensued.
7 strong gents showed up on a beautiful Thursday morning at Ant Hill. The push by these guys is never taken for granted. I am always honored and privileged to lead and look forward to the next Q. Aye!