Workout at the Fortress (aka Woodland Park/Fort Imagination)
Loading Map....
Date/Time
Date(s) - 09/09/2017
7:00 am - 8:00 am
The Q:
Location
Fort Imagination
Categories
Tags:
boot camp, Perrysburg
Boot camp style workout. At Woodland Park. Two large Playgrounds, Frisbee Golf Course, 1 Mile Dirt Track, HUGE Field. Plenty of space here to craft a diabolical smokefest for even the strongest PAX.
Entrance is off East Boundary. Kip Boulis Drive.
SATURDAYS always followed up with 2nd F (fellowship) at Lamplight Cafe and Bakery located at 121 W. Indiana ave. Great opportunity to get to know members of F3Toledo and refuel from the workout.
F3 Saturday 9/9 Fortress:
“A workout so fun you’ll crap your pants (maybe)” – we had 2 close calls.
A beautiful, cold, crisp, damp morning for VQ ZigZag to pop his cherry.
PAX: Spaulding, Tots, Buttermaker, Shrinkage, Baxter, Schizo, Tubes, Captain Stubing, Bambi, Bourbon, Peepers, Monopoly, Venum, Virus, Charmin, ZigZag
along with FNGs: Chris “MudVayne” Pudvan, Kevin “Toby” Wasserman, Matt “Tar Heel” Smith
VQ: ZigZag
5 Core Principles
Individuals-OYO: Jacob’s Ladder (10 min)
Jumping Jack Burpee (into)
Alternating shoulder tap
Chilly Jack (plank jumping jack)
O- skip it. No good “o” exercises
Box Jumps on picnic tables
Squats
Start with one rep and ladder your way up 10 min max.
Partner (10 min)
Core Blast
Alternate-100 yard run – warm up your legs. No need to sprint. This is a “break” from your core workout…
with…. Core blast – 100 American Hammers w/ plates, 200 mountain climbers, 300 LBCs between you and your partner.
First pair to finish and ring the bell kills the workout for the group.
Small group (15 mins)
Men count off in 4s
Round 1: Relay
25 yard bear crawl
25 yard sprint
50 yard (back to group) back-pedal
Non-runners
4x4s (burpees w/ 4 merkins and 4 mountain climbers) x 2 reps alternating with
10 plate curls
First team to finish sprints to bell and kills Round 1
Round 2:
Suicides – 25 back, 50 back
Non-runners
Al Gores
First team to Betty kills Round 2
Round 3:
25 frog hop
25 sprint
50 run/walk/crawl back to group
Non-runners
Elbow Plank
First team to Betty kills Round 3
Full Group: Beach Shoulders (5 min max)
Each man grabs two small water bottles provided by VQ
Palm down small forward arm circle 10 count
Palm down small backward arm circle 10 count
10 should press
Palm up small forward arm circle 10 count
Palm up small backward arm circle 10 count
10 shoulder press
10 palm down arm raises – waist to shoulder
10 palm up shoulder raises – waist to shoulder
10 shoulder press
Leg Lift Guantanamo
Plank Guantanamo
Drink water. Possible merlot splash.
Announcements – Spaulding – Be sure to Back Blast! Monday location is RIVERCREST on Ft. Meigs Road enter by I-475/23 or off of Eckel Junction Road past Ft. Meigs Elementary. Couple Pburg guys support “Romano” at F3 Close Park next Saturday 9/16. “The Frog” the weekend of Vet’s Day. Check out GroupMe for deets. Cleveland and Cincy GoRuck – check GroupME for deets.
Count-o-rama, name-o-rama
Intentions
Prayer
Spaulding recorded names and emails for the Colonel for F3 Toledo announcements
Good group at Lamplight for a nice, extremely leisurely, 2nd F breakfast outside.