Workout at the Fortress (aka Woodland Park/Fort Imagination)
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Date/Time
Date(s) - 10/21/2017
7:00 am - 8:00 am
The Q:
Bourbon
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.
Date: 10/21/2017
Time: 7:00 – 8:00 AM
Location: Fort Imagination – Woodland Park
Q: Bourbon
PAX: 14 + 1 FNG; Stark, Tubes, Moana, ButterMaker, Baxter, Virus, MudVayne, Venom, LandSlide, SpotLight, Zod, Peepers, Rooster, Bourbon (Q)
FNGs: Kyle Donahue “Kris Kross”
F3 Mission: Fitness, Fellowship, Faith; To plant, serve and grow men’s small workout groups, in order to reinvigorate male community leadership
Principles of F3:
• It must be free of charge
• It must be open to all men
• It must be help outdoor, rain or shine, hot or cold
• It must be peer led in a rotating fashion by men who participate in the workout, with no training or certification necessary
• It must end with a Circle of Trust (COT)
Warmup:
• 10 single arm forward rotations (left then right)
• 10 single arm backward rotations (left then right)
• 10 kit kats (10/leg)
• 15 deep squats
• 20 butt kicks
• 25 jumping jacks
Beatdown: 21 minutes of birthday beatdown; 8 minutes of core; 21 minutes of birthday beatdown
• Birthday Beatdown: PAX form a circle. Start with one PAX who gives his birth month and day. Each month corresponds to an assigned exercise; each day corresponds to a number of reps performed. Entire PAX suffers the same routine based on each birthday given and gives 100% until 25% of PAX completes the exercise reps. Once 25% complete, we move to the next member of the circle and repeat.
o January – Stalking Awareness Month:
100m buddy carry (switch at 50m); days 1-9 = 1 rep; days 10-19 = 2 reps; days 20-31 = 3 reps
o February – American Heart Month:
100m sprints; days 1-9 = 3 reps; days 10-19 = 5 reps; days 20-29 = 7 reps
o March – National Athletic Training Month:
Burpees; days = # reps
o April – Diamond Merkins; days = # reps
o May – National Guide Dog Month:
100m buddy wheel barrow (switch at 50m); days 1-9 = 1 rep; days 10-19 = 2 reps; days 20-31 = 3 reps
o June – Box Jumps; days = # reps
o July – Hand-Release Merkins; days = # reps
o August – Pull-Ups; days = # reps
o September – 50m Bear Crawl and 50m Sprint; days 1-9 = 1 rep; days 10-19 = 2 reps; days 20-31 = 3 reps
o October – Breast Cancer Awareness Month:
Merkins; days = # reps
o November – Mountain Climbers; days = # reps
o December – Jump Squats; days = # reps
• Actual Workout based on PAX birthdates:
o 2 x 100m buddy carries
o 3 x hand-release push-ups
o 21 x pull-ups
o 6 x box jumps
o 20 x mountain climbers
o 3 x 50m bear crawl and 50m sprint
o 28 x burpees
o 26 x merkins
o 9 x diamond merkins
o 6 x merkins
o 16 x diamond merkins
o 2 x merkins
o 17 x mountain climbers
o 23 x burpees
o Break for core workout below
o 2 x 100m buddy carries
o 23 x burpees
o 1 x 50m bear crawl and 50m sprint
o 2 x merkins
o 16 x diamond merkins
o 1 x 100m buddy wheel barrow
o 3 x 100m sprints
o 26 x merkins
o 25 x jump squats
• Core workout:
o 60 LBC (little baby crunches)
o 50 russian twists
o 40 scissor kicks
o 30 rope climbs
o 20 leg levers
o 90 second plank
Count-O-Rama and Name-O-Rama
COT / Prayers and Intentions: led by Bourbon; Venom’s test results, new dads coming up, new husbands/marriages, any unspoken intentions
F2 at Lamplight Café