The Zoo (Walbridge Park)

1. 

   Paddleboat says:

   August 1, 2024 at 8:49 am

   Count: 10
   Pax: Hagrid, Hannigan, Gretel, Nougat, Bagels, Bull, Gas Man, AAron, Claymore, Paddleboat
   6: Gretel talked about the encouragement that the community provides for accountability internal and from outside ourselves. Talked about the importance of giving not just receiving from a community.

   Warmup in cadence SSH, Abe Vagodas, Michael Phelps

   The Workout
   F3 Olympics

   Volleyball
   Games are to 21 so we will do 21 cadence count working on our on our bump, set and volley.
   Bump (squat) 21 in cadence (42)
   Set (squat with airpress) 15 (adjusted to Olympic scoring because squats are hard)
   Volley/Spike (situation squat) 15

   Swimming
   4x100m relay – This is a Olympic style we partner up and one man runs the width of the two courts while the other works on the 100.
   Free style – Merkin
   Backstroke – flutters
   Butterfly – Wide Merkins
   Breaststroke – Supermans

   Block Relay
   In the Olympics, they use a baton during the relay races; here at F3 Olympics, we used a cinder block. Each team lines up behind each other in the order of when they run. First PAX of each team is the first runner. The runner carries the block and performs the following exercises at each cone then “runs” all the way back to the start (only do the exercises on the way out).
   – 1st cone: 20 curls
   – 2nd cone: 20 skull crushers
   – 3rd cone: 20 rows
   – 4th cone: 20 overhead press

   While the runner is doing his routine, each PAX member is doing the following hold exercises until the runner passes the “baton” (1st runner then does 4th runner exercises and so on):
   – 2nd runner: plank
   – 3rd runner: al gore
   – 4th runner: knalp
   5th runner hold exercise or their choice

   Circled up for ab events

   Biking – Freddy Mercurys

   Rowing – Crunchy frogs

   Boat Canoe: The Boat position would be while on six with legs pulled up to chest and arms beside body. Canoe is when legs and back are straightened while keeping both off the ground. Q calls out Boat or Canoe.

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