The Beach (Olander Park)
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Date/Time
Date(s) - 08/07/2021
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 8/7/21
Q – Bagels
Pax – Bull, Thong Song, Johnny, Koresh, Pinewood, Tupac, Shooter, Smoothie (FNG), 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
• Warmup
o Side straddle hop x20 on 4 count
• 4 rounds of the following
o Run ¼ mile lap around lake
o Burpee x5
o Lunge x10
o Imperial Walker x15
o Merkins x20
o Plank jack x25
o Squat x30
o Repeat
• Closing – 1 more round of BLIMPS back at the start