Side Cut Metropark (Hamburger Hill)
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Date/Time
Date(s) - 09/24/2018
5:45 pm - 6:30 pm
The Q:
Location
Side Cut Metropark
Categories
Tags:
Perrysburg
Bootcamp style workout. Park on North lot by Silver Lake. Large MetroPark by the beautiful Maumee River. There are trails, playground equipment, large fields and parking lots. Plenty of room to explore this AO. Oh and did we mention the sledding hill. You will often find the Toledo PAX getting full use of this elevation…and you will soon understand why this is called Hamburger Hill!
F3 Backblast: Hamburger Hill
2018-09-24
5:45 p.m.
Line Up In A Circle Boys!
Myron “Tupac” Bowers
Bill “Chanel” Colon
Asher “Paperboy” Coats
Rey “Patriot”Gamboa
Cesar “Dr. Dre” Rios
Gaetano “EVOO” Nuvoletta
Q: Rick “Huckleberry” Thielen
Introduction to F3:
F3 (Fitness, Fellowship and Faith)
Core Principles:
Free of Charge
Open to all Men
Held Outdoors, rain or shine, heat or cold
Led by Men who participate in the workout with no training or certification
We end with a Circle of Trust
Circle Up and Count Off.
3 Minute Warm Up.
Run to top and back down of Hamburger Hill.
Exercises:
Circle around the flag, arms length apart.
All in Cadence.
20 each (repeat if necessary).
After each exercise, move to your left one spot.
Side Straddle Hop (4 is 1)
Jump Squat
Jump Lunge
Merkins
Big Boy Sit Ups
Burpees
Squats
Imperial Walker (2 is 1)
Plank Jacks
Cross Crunch
Flutter Kicks (4 is 1)
Squats
Concluded at 6:25 p.m.
Circle of Trust:
Count Off
Video each saying Name, Age and Nickname
#6 Speaks
Ask for Announcements or Intentions
Prayer
Concluded at 6:30 p.m.