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) - 06/16/2018
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.
Perfect conditions for the PAX at Close Park, and a day off all good news!
The Q: Glitch
Started off with a little trickery… Had the men plank up while we went through the 3 F’s, the 5 core principles, and the mission of F3.
Quick warm up with 20 side straddle hops, 10 slo-mo merkins, and 5 burpees.
Indian run around the park. First piece of good news: we got to go again!… But this time the pax member who got to the front of the line got to call “halt!”, and call out a 5-rep exercise.
Mosey to the flag. Reused an old workout for some more good news: we all get lucky at the Oasis! Circle around the speaker and play the song, “Get Lucky” by Daft Punk. When they aren’t saying “Get Lucky”, you hold an Al Gore. Every time they say, “Get Lucky”, do a merkin.
Next bit of good news: the future feeling of accomplishment knowing that we all bear crawled the entire park and back…. So that’s what we did. Bear crawl from edge of park to playground (about 200ft), then do pull ups until failure. Then bear crawl from playground to other side of park. Then bear crawl back to playground… Hanging knee ups until failure. Then bear crawl back to start. Now doesn’t that feel good?
Mosey back to flag area. Simple 50 yard sprints, then 30 4-count flutter kicks. Then sprint back to start. 15 V-ups. Repeado.
Next piece of good news… Gonna try and do 60 exercises in 60 seconds!… 15 squats, 15 LBCs, 15 merkins, and 15 plank jacks. Turns out we could do it in 55 seconds, so we decided to do it again!
Ended the first F with another Indian run around the park.
Circled up for count-o-rama (8). Name-o-rama. Gap had the know-your-6 and said nice things. FNG Travis got his name, “Avalanche” (Red Wings fan).
Circle of trust with prayer intentions for Riley, and for those struggling with depression, including Meatloaf’s friends who have recently passed.
The PAX: Romano, Modell, Gap, Socrates, Meatloaf, Dauber, Avalanche, Glitch
2nd F at executive diner. Sorry I missed that, fellahs. Happy father’s day!
Pre-beatdown ruck PAX. Gap, Socrates, Romano, Avalanche.