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) - 07/14/2018
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.
Da Q: Hustle
Da Pax: Mr. Brady, Romano, Dauber, Deac, Modell, Rocco, Socrates, Gap, Glitch, Gadget, Hustle
Warm-up started out with high plank and low plank as follows after explaining each of the ‘Fs’ of F3 and after each core principle:
Fitness: high plank
Fellowship: low plank
Faith: high plank
1. It is always free: low plank
2. Always held outdoors: high plank
3. Open to all men: low plank
4. Always led by a member of the pax in rotating fashion who is a non-professional: high plank
5. Always ends in a COT: low plank
Each member ‘saddled up’ to the benches and cement-based tree bases, where box-jumps would be performed. 3 cones were set up down the middle of the sidewalk about 15 yards apart. At the bench/cement tree bases, each member did the following:
15 box jumps
10 decline merkins
(this was done in repeato fashion; in clockwise fashion, the first guy would sprint to the first cone and do 5 air squats; 2nd cone was 5 merkins; last cone was 5 burpees then each sprinted back to their starting box jump box station box to do the exercises listed above until each guy did the cone exercises).
We then did 6 ‘negative’ chinups/pullups, jumping up the starting position, and counting to 10 while lowering ourselves to the ground.
2 cones and 2 trees made up a squarollelogram (not a perfect square by any means). The length between was around 20 yards or so. We split up into groups of 6 and 5.
1st part: an Indian-style bear crawl going through 2 times around the marked off corners.
2nd part: high plank or low plank lining up head to heels in line with the guy in front with another Indian style exercise, where the last guy did frog hops to the front, then got into plank position (this also done 2 times through)
3rd part: right sided plank hold all in line as like above. The last guy did lunges to the front and got into right plank hold, also done 2 times through.
4th part: left plank hold. The last guy would do a burpee-broad jump the front and hold left plank. This was done 2 times through.
5th part: the entire pax got on our 6, did a reverse plank/inverse pickle pounder and held this position. The last guy sprinted to the front, held this reverse plank, again, 2 times through.
We circled up for a little more fun:
The pax held high plank. I started out doing 1 burpeee, then held high plank. The next guy did a burpee, then held high plank, etc. until we each did 2 burpees total while holding plank until the last guy did his 2 burpees.
We got on our 6 and did one of my favorites, the ‘static hold flutter kick’. We held a staggered flutter position. I did 1 flutter kick, the next guy did 1, etc. until it returned to me. I did 2 reps, the next guy 2, etc. and around. We made it up to 5 flutter kicks total all the while holding the flutter kick position without our feet touching the ground.
The ‘6’ was Rocco, EH’d by Colonel (of course). His name came from the fact that if he had a boy, he would name him Rocco, to which his wife said a flat out ‘NO’. We were inspired to hear what F3 has meant and done for him. Aye!
Prayer intentions included: Rileigh and her cancer battle; for life in general and how short it can be sometimes; for the troops both actively serving and the veterans; for the family of the Bedford brother and sister who were killed while walking on the road; and for Dauber’s anniversary.
I love this AO and am humbled to have been able to lead these guys. It is an honor every time I Q and look forward to many more. Aye!!
“May I Have This Ruck?”
Time: 5:30 AM – 6:30 AM
Location: The Oasis @ Close Park
PAX: 4 total – Gap, Socrates, Dec, Modell.
A very simple ruck through West Toledo. We kept to the side-streets at a slightly slower pace due to an Achilles injury within the PAX. Good rucking, good conversation. Slightly over 3 miles gained.
Saved COT for the Hustle’s impending Beatdown.
Thanks for the opportunity to lead!