Close Park (The Oasis)

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Date(s) - 04/07/2018
6:30 am - 7:30 am

The Q:

Close Park



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.

2 replies
  1. Anonymous
    Anonymous says:

    4/7/2018 Romano’s Ruck

    QIC: Romano
    PAX: Modell, Gap, Socrates

    The Thang:

    The group rucked 3.3 miles through West Toledo…they zigged past Romano’s first childhood home, then zagged past his other.

    Along the way, Socrates shared wisdom about understanding those from other cultures, based on his own experience. The most powerful of these experiences had to do with his wife’s experience as an English tutor for a Muslim family. Socrates spends time with his wife’s students, and is immersed in other cultures while doing so…

    F3 Toledo is lucky to have folks with this type of experience.

    The Ruck ended at The Oasis with prayer intentions for understanding and praise for Romano’s grandfather…and praise from Romano for the support he has received from the group throughout his time.

  2. Anonymous
    Anonymous says:

    4/7/2018 The Rudy Wade Experience

    QIC: Romano

    PAX: Gap, Modell, Socrates, The Colonel, Brute

    The Thang:

    Rudy Wade was a trainer for Romano at BGSU. He is now the strength coach at Iowa State. The workout was a collection of Rudy Wade’s greatest hits circa 2002.

    High Knees/Buttkicks/Lunge to Hamstring stretch/Side Lunge/2 reps of 3/4 sprint to full sprint (25 yards each)

    Part 1:
    Terrible 20’s
    2 Groups of 3. 100 yard field measured out, one group on each side.
    Group 1: 20 push-ups/sprint to other end/19 sit-ups/sprint to other end/18 push-ups/sprint to other end/17 sit-ups…etc., down to 0
    Group 2: 20 sit-ups/sprint to other end/19 push-ups/sprint to other end…etc. down to 0

    Part 2:
    110 Test
    8 110 yard sprints, timed. Each sprint needed to be completed in 15 seconds. The PAX completed each in time….last sprint was 220 yards, 30 seconds.

    Part 3:
    Ab Circuit
    20 toe touches
    20 right hand to left foot
    20 left hand to right foot
    20 LBC’s
    20 Bicycles
    20 Sit-Ups
    20 Toe Touches

    Prayer Intentions: Praise for F3 from Romano/thank you for support! Praise for Socrates and the great perspective he offered us.


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