Walbridge Park
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Date/Time
Date(s) - 09/14/2023
5:30 am - 6:15 am
The Q:
Location
Walbridge Park
Categories
Bootcamp Style beatdown
Date/Time
Date(s) - 09/14/2023
5:30 am - 6:15 am
The Q:
Location
Walbridge Park
Categories
Bootcamp Style beatdown
Station-bata
Q: Ricky Bobby
Pax: PaddleBoat, A-Aron, Nougat, Gas Man, Hannigan (Black Swamp)
F3: Fitness, Fellowship, Faith
5 core principles
Always free
Always outside
Open to all men
Led by members of the group in a rotating fashion
Always ends in a circle of trust
Mission: to plant grow and serve small workout groups for men for the invigoration of male community leadership
Credo: leave no man behind, but leave no man where you find him
We started with a warmup consisting of side straddle hops (20), windmills (10), and tempo merkins (10).
We then did a tabata style workout where we rotated to a different station when the timer went off. 45 seconds on. 15 second rest between. We had exercise bands at 3 of the stations, a ruck, a block, and a station for a calisthenic exercise.
The exercises at each station were:
10/20 lb band
Lateral raises
Bent over rear deltoid raises
30/40 lb band
Front deltoid raise
Overhead lat pull
50 lb band
Curls
Rows
Ruck
Squats
Lunges
Block
Man makers
Calisthenics
Mike Tysons
Started with top exercise and switched to second half way through
Ended with COR, NOR, COT
6: Ricky Bobby – spoke about F3 challenging us to do hard things
Always a pleasure to lead