Black Ops @ Promenade Park

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Date(s) - 01/10/2018
7:15 pm - 8:00 pm

The Q:
Mickey and Brita

Promenade Park



2 replies
  1. Anonymous
    Anonymous says:

    Black Ops at Promenade Park downtown (convergence)
    Q – Hedgehog
    Pax – 29
    F3 core principals (FNG to the center of the Circle), welcome brothers from Sylvania, Toledo and Perrysburg

    Warmup – 25 SSH in cadence, 1/2 mile run

    The Thang
    (all sprints 40 yards)
    sprint, 10 burpees, sprint / sprint 10 burpees sprint (repeato x 3)
    sprint, 10 merkins, sprint / sprint, 10 merkins, sprint (repeato x 3)
    sprint, 10 jump lunges, sprint / sprint, 10 jump lunges, sprint (repeato x 4)

    Farmer carry parade (KB’s & dumbell’s 60 – 82 lbs)
    split into 4 groups
    carry 2 kettlebells or 2 dumbells 40 yards….next up carries back (10 minutes)

    Kettlebell Circle Jerk (KB1-82lbs, KB2-62lbs, KB3-53lbs)
    circle up
    deadlift KB1 x 10…pass to next up
    goblet squat KB2 x 10…pass to next up
    swing KB3 x 10…pass to next up
    10 minutes

    100 merkins to celebrate Scrooge’s 100th post


    COT – countorama, nameorama, FNG (Dollywood), know your 6, prayer intentions

    Off to the Black Cloister for 2ndF

    • Ticket
      Ticket says:

      PAX List: Pixar, Shawshank, bourbon, Stark, bagels, poodle, Dollywood, mater, buttermaker, Tupac, jennay, stamper, mayor, honeymoon, Bambi, Moana, Scrooge, trapeze, Trinity, Mickey, Brita, ticket, dauber, colonel, Ozzy, flow, bluto, Costanza, hedgehog


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