Stranahan Elementary (The Ant Hill)
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Date/Time
Date(s) - 05/16/2019
5:30 am - 6:15 am
The Q:
Hustle
Location
Stranahan Elementary
Categories
Bootcamp Style Beatdown enjoying everything nature has to offer. This site offers a Playground for pull-ups, a large field full of …you guessed it…ant hills, and secret access into one of our best MetroParks.
5.16.19 @ Ant Hill
THURSDAY
Q’s- Poodle and Bullock
PAX- Dirty, Beaker, Side show, Dr. Nick, Commadus, Vance Refrigeration, Doyt, Mayor, Cousteau, Jimmy Dean, Ticket, Hustle, Rubble, Tidwell, Schmalls
Welcome
Any FNGs
F3’s Mission is: To plant, serve and grow men’s small workout groups, in order to reinvigorate male community leadership
• Free of charge;
• Open to all men;
• Held outdoor, rain or shine, heat or cold;
• Peer led in a rotating fashion by men who participate in the Workout, with no training or certification necessary;
• End with a Circle of Trust (the “COT”)
Start with Poodles 1st workout (The Murph)
Mini Murph (1 lap, 10 min Pull ups, Push ups, Squats, 1 lap)
Bullocks 1st workout (Pure Cardio- Hedgehog)
Run to every other corner as a group (On your Own count)
Start run at fence
Run, Squats (20), Run, Merkins (20), Run, Burpees (8), Run SSH (20) Plank (1 min) side plank each side (25 sec)
Jog to Swings for Poodles favorites
Leg Pull ups (swings) (10)
Arm Swing Pull ups (10)
Jack Webbs (1 Merkin, 4 air presses) 1-4, 2-8, 3-12, 4-16, 5-20, 6-24, 7-28
Mosey to Grass next to Playground
Donkey Kicks (10)
Monkey Humpers (20)
Pickle Pounders (20)
Elevator Push ups on Chads count
Jog to flag
2 rounds of Guantanamo
COT
Count o Rama
Name o Rama
6- Commadus
Announcements
Intentions
Prayer