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Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Circuit Workout in the Pool

  • When: 20190809
  • QIC: Canadian Bacon
  • The PAX: Hanging Chad, Recount, High Stick, Sugar Mountain, Sakrete, DP, Milton, Schrute, LottaLove, One Bar, Redo


2019-08-09 by Canadian Bacon Leave a Comment

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: Very humid and wet

FNGs: None

COP:  10 links freestyle

The Thang:

Split into 6 groups of 2 (15 minutes)
Swim 4 links, 3 links motor, last one Sprint freestyle
Partner does up downs and wall pushups. Goal is 5- 10  of each
(Each partner does each activity 5 times)

Pool Circuit  3 Stations: 10 minutes at each

Station 1: up downs (5) and tread water (30 seconds hands up, 30 seconds use hands)

Station 2: 5 wall pushups to 5 up downs (3 links in between)

Station 3: Sprint station. 2x all out sprints. Rest 30 seconds (10 sets)

Recover Recover

Numberama: 12

Namerama: Hanging Chad, Recount, High Stick, Sugar Mountain, Sakrete, DP, Milton, Schrute, LottaLove, One Bar, Redo, Canadian Bacon

Pledge and COT

Devo: Resist passivity

No Hairy Winks. We want him to come back out

Filed Under: Tsunami Tagged With: Canadian Bacon, DP, Hanging Chad, High Stick, Lottalove, Milton, No Hairy Winks, One Bar, Recount, Redo, Sakrete, Schrute, Sugar Mountain

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