http://f3toledo.com/wp-content/uploads/2018/01/Close-Park.jpg 909 1152 Matt Yarder http://f3toledo.com/wp-content/uploads/2020/08/F3Logo-White.png Matt Yarder2018-01-03 12:55:302018-01-03 12:55:52Close Park (The Oasis)
Close Park (The Oasis)
Date(s) - 03/31/2018
6:30 am - 7:30 am
Boot camp style workout.
Typical routine: warm-up with Merkins, stretching, side-straddle-hops, etc. Then proceed to the playground equipment and/or field for running mixed with strength training. Finish off with the C.O.P (circle of pain) for merkins, planks, ab work, supermans, etc.
SATURDAYS always followed up with 2nd F (fellowship) at Executive Diner on Sylvania.
Time: 5:15 – 6:15 AM
AO: Close Park
Pre-Beatdown Ruck (Ruckers Anonymou)
PAX: Socrates, Jimmy Dean, Gap, Mother Rucker, Modell
Rucked 2.99 miles in 1 hour
#6 PAX: Modell
Prayers go out to Romano and the Hudak-Campbell family as they grieve the passing of Andy’s grandpa.
Also, for Gap’s wife as she heals from her knee inflammation and pain – and for Gap that he can find someone to cook his dinner.
PAX: Rocko, Sideshow, Socrates, Gap, Modell, Meatloaf, FNG (Sharkbait), Jimmy Dean
QIC: Jimmy Dean
After going over the mission of F3 and the 5 core principles, the PAX got to work. YHC took extra time to make sure Tim, now Sharkbait, knew what F3 was all about and was clear on the “you against you” disclosure. Also explained was the shovel flag and its importance to F3 and to the PAX.
The beatdown was interlaced with the stations of the Cross as celebrated by the Roman Catholic Church. Each station had a corresponding exercise.
The PAX were all beasts and finished the workout with nearly 20 minutes to spare. But this Q was prepared and added run around the Oasis, followed by bonus exercises of leg drops (1 minute each partner then flapjack), Guantanamo (three times in a row), plank jacks (25), shoulder taps (25), and WMDs (10 of each for 30 total).
Modell, Gap and Meatloaf all stepped up with leading portions of the workout including demos. As YHC got winded after the burpees, this was much appreciated. Modell’s comment from the St. Patty’s Day beatdown was repeated over as many exercises worked our core. “Don’t cheat on your sexiness” could be heard around the Oasis. There is no doubt that many M’s will be a little more impressed than they were.
After the bonus exercises, the PAX circled up for COR, NOR and COT. Intentions for Roman’s family were lifted up and a prayer was led by Jimmy Dean. We welcomed Sharkbait, named for the fact that he needs to work on his floating skills.
Stations of the Cross at Golgotha
Pilate condemns Jesus to die
Surrenders x 25
Jesus accepts his cross
American Hammers x 25 (2 is 1)
Jesus falls for the first time
Burpees x 25
Jesus meets his mother, Mary
SSH x 25 (2 is 1)
Simon helps carry the cross
Absolutions x 12
Veronica wipes the face of Jesus
Big Boy Sit-Ups x 25
Jesus falls for the second time
Jump Squats x 25
Jesus meets the women of Jerusalem
V-Ups x 25
Jesus falls for the third time
Plank Up/Downs x 25
Jesus is stripped of his clothes
LBCs x 25 (2 is 1)
Jesus is nailed to the cross
On your 6, legs & arms raised 45 degrees as long as you can
Al Gore as long as you can
Jesus dies on the cross
Lt Dan’s x 25
Jesus is taken down from the cross
Diamond Merkins x 25
Jesus is placed in the tomb