The Beach (Olander Park)
Loading Map....
Date/Time
Date(s) - 05/08/2021
8:00 am - 8:45 am
The Q:
Location
Olander Park (The Beach)
Categories
It’s always warm and sunny at the Beach! Come out for a boot camp style beatdown.
Park on the west side of the lake at the first shelter.
F3 Workout 5/8/21
Q – Bagels
Pax – Mickey, Leap, Trojan, Speedo, Bagels
• Principles of all F3 Workouts
o Free
o Outdoor
o Open to all men
o Peer led in rotating fashion
o COT at end
• Today’s theme – every exercise is 20 reps
• Warmup
o Side straddle hop x20
o Windmills x20
• Set 1
o Triceps dips x20
o Jump up/down on picnic bench x20
o LBC 2 is 1 x20
o Klinger Kick 2 is 1 x20
o Indian Run
o Repeat set 1 once
• Set 2
o Incline merkins x20
o High knees x20
o Big Boy Sit-up x20
o Low Plank 20 count
o Run
o Repeat set 2 once
• Set 3
o Decline merkins x20
o Squats x20
o Freddie Mercury 2 is 1 x20
o Side Plank 20 count
• Side straddle hop x20