Close Park (The Oasis)
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Date/Time
Date(s) - 06/30/2018
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.
06/30/2018 – F3 Workout – Birthday Bash:
Date: 06/30/2018
Time: 6:30 – 7:30 AM
Location: The Oasis (Close Park)
Conditions: HOT and HUMID. Dripping sweat before we even began. It was GLORIOUS!!!
Q: Bourbon
PAX: 12 Total – Romano, Glitch, Avalanche, Socrates, Sea Biscuit, Chairman, Gap, Modell, KD, Furious (FNG), Maytag (FNG), Bourbon (Q)
FNGs: Arnie Buehler “Furious” (EH’d by and older brother of Socrates); Michael Redd “Maytag” (EH’d by and coworker of Stark)
F3 Mission: Fitness, Fellowship, Faith; To plant, serve and grow men’s small workout groups, in order to reinvigorate male community leadership
Principles of F3:
• It must be free of charge
• It must be open to all men
• It must be help outdoor, rain or shine, hot or cold
• It must be peer led in a rotating fashion by men who participate in the workout, with no training or certification necessary
• It must end with a Circle of Trust (COT)
Disclaimer
Warmup:
• 21’s – PAX perform 21 4-count side-straddle-hops in cadence. Count to five out loud together, continue silently until 21. If everybody doesn’t stop at same time, penalty of 10 burpees is imposed. Repeato until all finish together.
• It only took the PAX twice to get this one right.
Beatdown: 21 minutes of birthday bash; 8 minutes of core; 21 minutes of birthday bash.
Birthday Bash: PAX form a circle. Start with one PAX who gives his birth month and day. Each month corresponds to an assigned exercise; each day corresponds to a number of reps performed. Entire PAX suffers the same routine based on each birthday given and gives 100% until 50% of PAX completes the exercise reps. Once 50% complete, we move to the next member of the circle and repeato.
o January – Stalking Awareness Month:
100m buddy carry (switch at 50m); days 1-9 = 1 rep; days 10-19 = 2 reps; days 20-31 = 3 reps
o February – American Heart Month:
100m sprints; days 1-9 = 3 reps; days 10-19 = 5 reps; days 20-29 = 7 reps
o March – National Athletic Training Month:
Burpees; days = # reps
o April:
Diamond Merkins; days = # reps
o May – National Guide Dog Month:
100m buddy wheel barrow (switch at 50m); days 1-9 = 1 rep; days 10-19 = 2 reps; days 20-31 = 3 reps
o June:
Jump Squats; days = # reps
o July:
Hand-Release Merkins; days = # reps
o August:
Plank Jacks; days = # reps
o September:
100m Bear Crawl; days 1-9 = 1 rep; days 10-19 = 2 reps; days 20-31 = 3 reps
o October – Breast Cancer Awareness Month:
Merkins; days = # reps
o November:
Mountain Climbers; days = # reps
o December:
Lieutenant Dans; days = # reps
• Actual Workout based on PAX birthdates (in order):
o Mountain Climbers – 5
o Plank Jacks – 24
o Plank Jacks – 13
o Merkins – 20
o Mountain Climbers – 9
o Burpees – 3
o Mountain Climbers – 17
o Mountain Climbers – 23
o Lt. Dans – 22
o Lt. Dans – 20
o Mountain Climbers – 7
o Core workout:
60 LBC (little baby crunches)
50 American hammers
40 sit-ups
30 rope climbs
20 flutter kicks (4-count)
90 second plank
o Jump Squats – 8
o Mountain Climbers – 9
o Diamond Merkins – 14
o 100m Bear Crawl – 1
o Hand-Release Merkins – 29
o Mountain Climbers – 10
o 100m Buddy Carry – 1
o 100m Wheel Barrow – 1
o 100m Sprints – 7
o Burpees – 28
o Plank Jacks – 6
o Diamond Merkins – 8
o Lt. Dans – 2
o Burpees – 15
o Merkins – 5
o 100m Bear Crawl – 1
o Merkins – 12
o Lt. Dans – 4
o 100m Sprints – 4
• Totals by exercise:
o 100m Bear Crawl 2
o 100m Buddy Carry 1
o 100m Sprints 11
o 100m Wheel Barrow 1
o Burpees 46
o Diamond Merkins 22
o Hand-Release Merkins 29
o Jump Squats 8
o Lt. Dans 48
o Merkins 37
o Mountain Climbers 80
o Plank Jacks 43
Count-O-Rama and Name-O-Rama
The 6th: Sea Biscuit followed by Bourbon who was Q’ing out of his normal AO so he wanted to share some of the love that F3 has blessed him with.
COT / Prayers and Intentions
6/30/18 – It’s a Saturday R__CK. We just need U!!!!
Q – Gap
PAX – Romano, Dauber, Socrates, Arnie “Furious” Buehler FNG
Opening – Brief rundown of F3 purpose, principles and agenda.
The Thang –
No coupon ruck. Covered 3.19 miles in 52:13 for an average pace of 16’33” per mile.
COT – moved right into BirthdayS Bash beatdown. Deferred FNG naming until completion of beatdown.