The Fortress (Woodland Park)
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Date/Time
Date(s) - 11/16/2019
6:30 am - 7:30 am
The Q:
Jennay
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.
11/16/2019 – Rollin’ with tha Homies Beatdown:
Date: 11/16/2019
Time: 6:30 – 7:30 AM
Location: The Fortress – Woodlands Park
Q: Bourbon
PAX: 15 total: Hazmat, Hannibal, VanGogh, Meatloaf, Ponzi, Casper, Flo, Stark, Slurpee, BlackJack (FNG), Chanel, Pacer, Spaulding, Jennay, and Bourbon (Q)
F3 Mission: Fitness, Fellowship, Faith; To plant, grow and serve men’s small workout groups, in order to invigorate male community leadership
Principles of F3:
• It must be free of charge
• It must be open to all men
• It must be held 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)
Disclaimer
Warmup:
• Warmup with 21’s. As many rounds as it takes to complete together. 10 burpee penalty for each missed round.
o The PAX successfully completed 21’s on their FIRST try. Well done men!
Beatdown: Rolled dice by each man around the circle and ended with the ab/core workout.
• Rolling dice:
o PAX form a circle. Start with one PAX who rolls both dice. The first number corresponds to the exercise; the second number is the number of base reps. The base reps will be multiplied by 10 for all except exercise 3 (sprints).
o For example: PAX rolls 1 and 3 = exercise one for 30 reps (3 reps x 10 multiplier).
o Entire PAX suffers the same routine based on each roll and gives 100% until 50% of PAX completes the exercise reps.
o Once you complete the exercise, you plank in the middle until 50% of PAX are planking. Once 50% complete, we move to the next member of the circle and repeato.
Exercise 1: Merkins
Exercise 2: Side Straddle Hops (4 count, in cadence)
Exercise 3: Sprints (from one set of cones to other and back)
Exercise 4: Lt. Dans
Exercise 5: Burpees
Exercise 6: Carolina Dry Docks
• Core workout:
o 60 LBC (little baby crunches)
o 50 American hammers
o 40 scissor kicks
o 30 rope climbs
o 20 leg levers
o 90 second plank
• Actual Workout based on PAX rolls of dice:
o 21 x Side Straddle Hops (4 count, in cadence)
o 60 x Merkins
o 50 x Carolina Dry Docks
o 40 x Carolina Dry Docks
o 100 x Carolina Dry Docks
o 30 x Side Straddle Hops (4 count, in cadence)
o 20 x Merkins
o 60 x Side Straddle Hops (4 count, in cadence)
o 60 x Burpees
o 1 x Sprint from cones to cones and back
o 20 x Burpees
o 60 x LBCs
o 50 x American Hammers (2 count)
o 40 x Flutter Kicks (2 count)
o 30 x Rope Climbs (2 count)
o 20 x Leg Levers
o 1 x 90 Second Plank
o 15 x Burpees (100 Burpees rolled; split into two groups and distributed burpees)
o 30 x Burpees (60 Burpees rolled; split into teams of two)
o 10 x Side Straddle Hops (4 count, in cadence)
o 60 x Burpees
o 20 x Burpees
o 60 x Merkins
o 100 x Side Straddle Hops (4 count, in cadence)
• Totals:
o 221 Side Straddle Hops (4 count, in cadence)
o 205 Burpees
o 190 Carolina Dry Docks
o 140 Merkins
o 60 LBCs
o 50 American Hammers (2 count)
o 40 Flutter Kicks (2 count)
o 30 Rope Climbs (2 count)
o 20 Leg Levers
o 1 90 Second Plank
o 1 Sprint from cones to cones and back
Count-O-Rama and Name-O-Rama
Learn about the 6: Casper
Announcements.
COT / Prayers and Intentions.