Black Ops @ Promenade Park

1. 

   Anonymous says:

   January 11, 2018 at 5:12 pm

   1/10/2018
   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

   guantanamo

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

   Off to the Black Cloister for 2ndF

   Reply
   • 

     Ticket says:

     January 11, 2018 at 11:00 pm

     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

     Reply

Leave a Reply