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) - 06/02/2018
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.
The Draft Process
Nikyle “4th and Long” Fitzgerald
We braved foot high grass to complete this NFL Draft Themed workout. We’ll leave a note on the lawnmower shack next time we have a beat down at The Caddyshack.
Active Warm-Up (20 yards each)
The Bench Press
‘Merkin Challenge (Klinger’s Army PT Test Push-Up Challenge- 2:00 AMRAP- Going to your knees gets you disqualified)
Max Reps with a partner until failure- rest and recover while partner goes-repeato
(reps completed until “Push It To The Limit” by Rick Ross is over; about 4:30)
The Vertical Jump
5 Vertical Jumps/10 In-Out Squats/5 Vertical Jumps (5 sets)
The Broad Jump
4 Rounds of Bounding (20 yards)
The 3 Cone Drill
(watch a video on Youtube- completed in teams of 3- 1 man at a time for the duration of The Rocky Theme Song)
The Shuttle Run
(watch a video on YouTube- completed in teams of 3- 1 man at a time for the duration of “Heart of a Champion” by Nelly)
The 40 Yard Dash
(5 Reps- walk back to starting line after 1 rep; repeato for 5 reps as a group)
An honor, as always, to lead the PAX. Prayers were offered for Riley…may her family find comfort, clarity, and meaning in this trying time. Prayers for our troops, for giving us the opportunity to workout and compete.