Bushwood (Ottawa Park)
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Date/Time
Date(s) - 10/01/2020
5:30 am - 6:15 am
The Q:
Bob Vance-Vance Refrigeration
Location
Ottawa Park @ Toledo Police Museum
Categories
Bootcamp Style Workout.
Are You Not Entertained: Part IV
QIC: Jimmy Dean
PAX: Jimmy Dean, Cobra Commander, Dr. Nick, Beaker, Dauber, Vance Refrigeration, Poodle, Under Siege
After going over the mission of F3 and the 5 core principles, the PAX got to work.
In the COT, prayers were lifted up for one of Dauber’s students, military and first responders and that we would be peacemakers.
Always an honor to lead this group of men! Aye!
THE THANG: 4 stations of 4 progressively difficult exercises with partner work. One partner worked on exercises while the other did the movement portion, flip flop roles until reps of each exercise were completed.
Station 1:
100 merkins, bear crawl/crawl bear to 1st step
80 diamond merkins, lunge walk to 2nd step
60 hand-release merkins, high knees to 3rd step
40 burpees, run to top step
20 second Burt Reynolds (each side)
Station 2:
100 LBCs, crab walk to/from 1st step
80 American Hammers (2:1), broad jump to 2nd step
60 Crunchy Frogs, butt kicks to 3rd step
40 Big Boys, run to top step
20 second Burt Reynolds (each side)
Station 3:
100 squats, bear crawl/crawl bear to 1st step
80 calf raises, lunge walk to 2nd step
60 Bonnie Blairs (1:1), high knees to 3rd step
40 Lt. Dans, run to top step
20 second Burt Reynolds (each side)
Station 4:
100 mountain climbers (2:1), crab walk to/from 1st step
80 plank jacks, broad jump to 2nd step
60 shoulder taps (2:1), butt kicks to 3rd step
40 stump huggers, run to top step
20 second Burt Reynolds (each side)