The Ant Hill (Stranahan Elementary)
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Date/Time
Date(s) - 09/10/2020
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.
Da Q: Hustle
Da pax: Tupac, Smails, Sipe, Jimmy Dean, Ollie, Ticket, Dirty, Hustle
Core principles verbalized followed by a warm-up of SSH and Squamperial Walkers (not in the Lexicon……YET).
Da thang: the focus was on the eccentric phase of pull-ups, Merkins, Squats, and Dips.
Pull-ups: we started at the top, and lowered ourselves from 5, 6, 7, 8, 9, and 10 seconds, mixing up the time to keep everyone guessing (i.e. start at the top, then lower to the bottom counting down from 10 secs, or 7 secs, etc.). We jogged around the school, stopping at corner 1 for Klinger Kicks, in cadence; the next corner for diamond Merkins, in cadence; then to the last corner and sprinted back to the playground.
Squats followed, lowering ourselves down slowly from 5, 6, 7, 8, 9, and 10 seconds. We jogged around and at corner 1, did American Hammers in cadence; corner 2 was reverse pickle pounders; corner 3, sprinted back to the playground.
Merkins were done in the same lowering fashion, with a straight jog around the school and back.
Dips were done in the same fashion.
We repeated each exercise one more time, but increased the time to 20 seconds lowering on the Pull-ups, Merkins, and Dips; and 40 seconds lowering for the squats.
COR, NOR. The ‘6’ was Ticket, giving his rendition of F3’s meaning in his life. We appreciate his dedication and all he has done for F3 Toledo.
Thanks to the 7 HIM who joined me on a steamy, humid morning. It is always an honor to lead. Aye!