Close Park (The Oasis)
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Date/Time
Date(s) - 04/21/2018
6:30 am - 7:30 am
The Q:
Romano
Location
Close Park
Categories
Tags:
Toledo
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.
Ruck if You Buck: Pre-Beatdown Ruck
Date: 04/21/2018
Time: 5:15 AM – 6:15 AM
Location: “The Oasis” @ Close Park
QIC: Modell
PAX: 5 total – Gap, Socrates, Mother Rucker, Mayor, Modell
Welcomed the PAX and opened up with the 5 principles of F3. Set a goal of 4 miles (15 min./mi.) and stepped off with the song “Knuck if You Buck” to set the pace. Heading west on Tremainsville, the PAX took a left on Douglas heading south. Making good time to hit the target of 4 miles, Modell had the PAX to stop at the corner of Douglas & Sylvania to take a coupon out of his ruck sack to carry the rest of the ruck. After restarting and heading east on Sylvania, Modell took a misstep and rolled his right ankle – threatening his chances of hitting his 100th post that day as well as giving the other 4 PAX and unexpected 180 lb. coupon to carry back to the Oasis!
After a minute or two, Modell was back up and moving with help from Mayor and Gap. Mother Rucker and So-crates slowed the pace down so that Modell could adjust. The PAX made their way down Sylvania and headed west on Tremainsville until they arrived back at the Oasis.
Had Modell not taken a fall and slowed the pace, the PAX would have definitely hit the 4 mile target. Thanks to Gap, Mayor, Mother Rucker, and So-crates – Modell was able to finish strong with his F3 brothers. The PAX got in 3.5 miles on this crisp spring morning. There were other injurious incidents that will go undiscussed on this BB.
COT: Count-o-Rama. Name-o-Rama. Prayer intentions – Romano’s family, Mayor’s daughter sky dive for her 18th b-day, safety of the PAX and our communities.
Thanks for the opportunity to lead!
-Modell
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Century Mark Beatdown
Date: 04/21/2018
Time: 6:30 AM – 7:30 AM
Location: “The Oasis” @ Close Park
QIC: Modell
PAX: 9 total (including 1 FNG) – Gap, Socrates, Mother Rucker, Mayor, Gadget, Worm, Mr. Belding, “Bruin” – FNG, Modell
After the PAX had regrouped from the pre-beatdown ruck, Modell called the morning to order. Mr. Belding EH’d an FNG – “Bruin” – so Modell explained in more detail the F3 principles and the ability to modify as needed in this you-vs-you environment.
Warm-Up
– The PAX circled up to start a number of stretches to kick off the morning. After a few sets of stretches were complete, the PAX took a light lap around the AO. Once back, Modell described the focus of the Century Mark Beatdown – Modell, Romano, and Worm were all nearing their 100th post and the PAX would perform exercises in reps of 100.
33 Scramble:
– The PAX sprinted to and from 3 trees in a triangular path. Upon reaching each tree, the PAX performed either 33 Merkins or 33 Squat Jumps. Similar to a golf scramble where the best shot is where you play from, once the first man reached 33 reps, everyone else stopped and got up to sprint to the next tree. This was done 6 times until the PAX completed 99 Merkins and 99 Squat Jumps – in honor of Worm’s 99th post.
50-50 (x2)
– To allow the PAX to rest their legs, they performed a set of 50 Flutter Kicks and 50 Overhead Presses. Repeat-o for a total of 100 reps of each exercise.
The PAX took a lap around the AO.
Walk-Run Hammer-Jump
– The PAX started at a light pole and performed 33 American Hammers, ran to the landscaped tree box to perform 33 Box Jumps, and then walked back to the light pole to perform 33 American Hammers. This was done 6 times until 99 reps of American Hammers and 99 reps of Box Jumps were completed. The walk and run to each exercise post gave the PAX an opportunity to catch their breath and work on speed bursts. Similar to 33 scramble, the PAX got up to go to the next exercise post once the man to get to 33 reps first was complete.
50-50, 100 Yard Dash
– The PAX performed 50 Flutter Kicks on the starting line and ran 100 yards to the end of the field to perform 50 Side Straddle Hops. This was repeated until the PAX had performed 100 Flutter Kicks and 100 side Straddle Hops.
Wind Down
– To finish off the beatdown, each PAX was given the opportunity to lead 10 reps of the exercise of their choice. Exercises ranged from Burpees and Absolutions, to Bear-Tanamo (Bearcrawling Guantanamo) and Big-Boy Sit Ups.
COT: Count-o-Rama. Name-o-Rama. Know Your 6 – Mother Rucker talked about his rucking adventures and being glad that he found F3 because of the rucking community we have and because of the support he’s gotten from various PAX through life’s ups and downs. He got his F3 name because he will ruck people if need be! FNG – Mark, is from Montreal and is a Toronto Maple Leafs hockey fan. He was given the name Bruin because they are rivals with the Boston Bruins. Prayer intentions – Romano’s family, Mayor’s daughter sky dive for her 18th b-day, relationships that PAX loved ones and children are involved in, the family of Gap’s colleague, etc. safety of the PAX, our families, and our communities.
Thanks for the opportunity to lead!
-Modell