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F3 MeCa | January 22, 2019

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The Debut of “Box O Fun” Circuit Training

  • When: 12/29/18
  • QIC: 4-Wide
  • The PAX: Extractor, Shooter, Amway, Moola, Tug Boat Willie, Chachi, Tumbler, Buck, Hop Hunter


Still on vacation and having some time to think about this beatdown, YHC wanted to do something different that hasn’t been done at any beatdowns I have been before. So “Box O Fun” was born and made its debut this morning. What is in the box you ask? Various exercise equipment I could find in my garage that could fit in a box.
Items included:
Medicine Ball
Bands x2
Agility Ladder
Dumbbells 10 Ilbs and 5 Ilb x 2
Jump Rope
9 Pax were good sports to try this endeavor with YHC w/ 1 runner coming at the end for Mary.

Basic rule of thumb – each person will start at a station and continually do that workout while one person is a timer. Once timer finishes the exercise the PAX will rotate clockwise to the next exercise. Pax will do full rotation 3 times then switch up exercises.

Read all about it:

Disclaimer

Mosey to Tennis Courts

Warmarama
SSH IC x 20
Cotton Pickers IC x 20
Arm Circles – Front and Reverse
Merkins x IC 10

Mosey to Shelter where Box O Fun awaits

Round 1:
Station 1: TIMER – Run from cone to Jungle Gym do 5 Pull Up then Run back to cone. Once done all Pax rotate to next station clock wise.
Station 2: Decline Merkin with knee tuck – Equipment: Swing
Station 3: Quick Feet – Both feet go into box before going to next box (As fast as you can) – Equipment: Agility Ladder
Station 4: Man Makers w/ weight – Equipment: Dumbbells (Man Maker = Burpees while holding dumb bells)
Station 5: Jump Rope
Station 6: Russian Twist w/ weight – Equipment Medicine Ball
Station 7: Bicep curls – Equipment: Exercise Band
Station 8: Step ups – Equipment: Picnic Tables
Station 9: Squats w/ Rows – Equipment: Exercise Band
Total 3 Sets

Round 2:
Station 1: TIMER – Run from cone to Jungle Gym do 5 Pull Up then Run back to cone. Once done all Pax rotate to next station clock wise.
Station 2: Row – Equipment: Swing
Station 3: Quick Feet – Heisman (As fast as you can) – Equipment: Agility Ladder
Station 4: Squat w/ Shoulder Thrust w/ weight
Station 5: Jump Rope
Station 6: Ball Slam – Equipment Medicine Ball (Slam medicine ball starting right side then slam ball on left side. In between carry medicine in a rainbow shape over head.)
Station 7: Dips – Equipment: Picnic Tables
Station 9: Lateral Pulls- Equipment: Exercise Band
Total 3 Sets or as time allows
*Note 1 Pax had to leave early which is why 1 less exercise in Round 2

Mary
LBC IC x 20
RBC IC x 20
Pretzel Crunch IC x 20
1 Min Plank

Not sure what to think about this but we did have a record number of “Amways” this morning…3 total for the morning. Not sure it was the work out or something in the water. Good thing Afton AO is well equipped with heated facilities.

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  • On December 29, 2018

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