http://f3toledo.com/wp-content/uploads/2017/10/Rivercrest-Atalanta-1.jpg 677 1406 Matt Yarder http://f3toledo.com/wp-content/uploads/2020/08/F3Logo-White.png Matt Yarder2017-10-19 13:09:262017-12-12 15:20:01Atalanta *Fun* Running (Rivercrest Park)
Atalanta *Fun* Running (Rivercrest Park)
Date(s) - 05/02/2018
5:30 am - 6:15 am
Site Q Triad - Boulder, Bambi, Moana
Atalanta *Fun* Run
Lots and lots of cardio and fat burn. Relays, Sprints, Laps around the AO…and usually some Ultimate Frisbee!
Park off Fort Meigs Road. NOT ECKLE JUNCTION
PAX: Bourbon, Tupac, Bambi, Coal, Jimmy Dean
QIC: Jimmy Dean
After going over the mission of F3 and the 5 core principles, the PAX got to work. We did a warm-up of SSH and LBC and YHC explained the workout we would do (detailed below).
We got into a team of 3 and a team of 2 and proceeded to do the workout. The PAX was extremely sharp and we did not have to enforce the penalty for breaking the parner rule.
Bourbon seemed to be very content to have his group do the BLIMPS in cadence, which made for extra time allowed for Bambi and YHC to work on form for the exercises at the starting line.
Since we didn’t have to start the workout over, when the two groups had completed the reps, YHC had each person pick a cone. Naturally, Bourbon had to take the farthest cone as a smile spread across YHC’s face.
The Q explained that each man was to do 8ct body builders with the number of reps equal to the cone that was represented. Bourbon got to do 10, Tupac 8, YHC 6, Coal 4, and Bambi 2. For those who did not do 10, each had to do WMDs for the difference. For example, YHC had 6 body builders and 4 WMDs.
After that, we moseyed to the flag where we did extra burpees and played a few rounds of 21’s.
Next was COR, NOR and know the 6. YHC shared how he heard of F3 via the Art of Manliness podcast and decided to show up. He has been coming regularly since Labor Day 2017.
In the COT, prayers were lifted up for those battling cancer and that we would be better men and leaders who make an actual difference in our city.
Always an honor to lead this group of men who push me to be better every time I post. Special thanks to the boys down south for welcoming this guy from up north.
PAX partnered up with a teammate AND partner rule went into effect for the duration of the workout. Each man would run the exercise while his partner stayed at the starting line either planking, Al Goring, or flutter kicking without stopping.
In the event of the partner rule being broken, the whole PAX would do 5 body-builders and restart the whole workout.
The workout: the PAX lined up at the starting line with one person from each team doing one of the 3 starting line exercises.
The teammates would take off to the first cone and perform the # of reps as follows:
At 1st cone – 2 reps each of the BLIMPS (Burpee, Lunge 2 is 1, Imperial Walker 2 is 1, Merkins, Plank Jacks, Squats) 1 BLIMPS done, then next BLIMPS as opposed to 2 burpees 2 lunges, etc.
At 2nd cone – 4 BLIMPS
At 3rd cone – 6 BLIMPS
At 4th cone – 8 BLIMPS
At 5th cone – 10 BLIMPS
As each teammate ran back to starting line, they would relieve their partner and swap. After each teammate has done the first cone, then they begin the 2nd and so on.