UpTown Green
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Date/Time
Date(s) - 06/30/2022
7:00 pm - 7:45 pm
The Q:
Location
UpTown Green
Categories
Bootcamp Style beatdown in the spacious Uptown Green area of Uptown Toledo. Located at the corner of Madison Ave and 20th.
F3 Workout 6/30/22
Q – Bagels
Pax – Gap, Sipe, Bull, Dr. Banner, Rocketman, 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
o Arm Circles
• Today’s theme – Something New. 4 stations each with 4 exercises, 16 total. 8 new exercises, 8 standard exercises
Station 1 – Something New
1. Atomic merkin x15 – Do a merkin, kick legs to left and right on the way down like a plank jack
2. Pillow talk x20 – one leg raise while holding head with arm. Repeat for other leg.
3. 180 jump squat x25 – squat, then jump 180 degrees afterwards
4. Frisbee lunge – One person throws a frisbee and then everyone runs until frisbee hits ground, then lunge to frisbee.
Then run to station 2
Station 2 – Something Old
1. Tricep dips on bench x20
2. LBC x50
3. Donkey Kick x15
4. Klinger Kick x20 (2 is 1)
Then run to station 3
Station 3 – Something New
1. Mountain merkin x20 – merkin then 2-is-1 mountain climber
2. Captain Morgan – hold the Captain Morgan position for 60 seconds, then repeat on other leg.
3. Indian Bear Crawl / Plank. All pax line up for a plank. Pax at the back bear crawls to the front of the line. Continue until everyone bear crawls once.
4. Indian run with frisbee throw, 5 merkin penalty for dropping the frisbee.
Then run to station 4
Station 4 – Something Old
1. Air Press x75
2. Squat x20
3. Plank jack shoulder tap x10 (2 count)
4. Burpee x5
Then run to station 1
Repeat stations 1 & 2