Bushwood (Ottawa Park)

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Date(s) - 12/24/2020
5:30 am - 6:15 am

The Q:
Bob Vance-Vance Refrigeration

Ottawa Park @ Toledo Police Museum


boot camp, Toledo

Bootcamp Style Workout.

1 reply
  1. Gap
    Gap says:

    12/24/20 – Bushwood – 50/50 Beatdown – Take Two

    Q – Gap & Sipe

    PAX – Bob Vance – Vance Refrigeration, Patch

    Intro to F3 discussing the mission and principles.

    Warm-Up – Side Straddle Hops

    The thang – Alternating exercises between Gap and Sipe. Exercises performed included:

    Calf Raise (x10) with Squat Recovery (5x) In Between
    Alternating Merkins (x10)
    Bulgarian Dips (X25 each leg) and second time (x30 each leg)
    Decline – Down on 3/Up on 4 – Merkins (15each) 3 sets
    Hello Dolly (x20)
    Dips (x20)
    Klinger Kicks (x15)
    Diamond Merkins (x15) 3 sets
    Mountain Climber Mule Kicks (x10)
    Alternating Squats (x15)
    Squat-180-twist to the UT sign, perform 25 jump squats, lunge back (3 sets completed)
    Alternating heel touch (x10)
    Sit-Up Ab twist right and left (x15)
    Lt. Dan’s (x15)

    COT – Prayers for the troops and first responders that allow us the freedoms and support to do what we do. A prayer of thanks for those who have come to F3 to better themselves as men, husbands, fathers and leaders throughout our communities. Let us find strength and support from each other. Patience and understanding at these trying and uncertain times. Prayers for all those dealing with COVID-19 as patients, family members and those working to provide care. A special prayer for all those alone over this holiday season.


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