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) - 09/22/2018
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.
PAX (10): Meatloaf, Modell, Avalanche, Socrates, Sharp Shooter, Dauber, Glitch, Gap, Romano, Tomahawk
– F3 welcome: principles, disclaimer
– Warm up: lap and 15 Side Straddle Hops
-There are six stations with a specified workout at each one. As you complete an exercise, to travel to the next cone, one must bear crawl to get to the next.
-Lunges (10 each leg)
-Imperial Walkers (15)
-Plank Jacks (25)
-Indian Run Lap
– All lay in plank formation in a line, the guy on one end will leap over each man’s legs (frogger, get it???) until he reaches the other side. From that point, the next man in line does the same. Completed this from one tree to the next, roughly 50 yards apart.
-The PAX were not thrilled by the excitement of this exercise, so we did it again.
-Lesson learned: Talk behind the Q’s back AFTER the beatdown 😉
-Around the world Abs
-Using creativity due to lack of planning. Using the BLIMPS cones, there were 6 abdominal/core stations
-Like BLIMPS, one must travel cone to cone. For this exercise, we did slow high knees ( used hands to stretch legs)
-I honestly do not remember (5)
-Flutter kicks (10, 2 is 1)
-Bicycles (15, 2 is 1)
-Big Boy Sit Ups (20)
-Plank Jacks (25) (really started to lose creativity)
-American Hammers (30)
-High Knees for 10 yards
-Ass Kickers for 10 yards
-Extended Lunges for 10 yards
-Super Mario for 10 yards
-Sprint once, 20 yards
We as a group ended early for the sake of our FNG (he needed to leave early and we wanted to give him a name)
Notes as Q:
-Planning is imperative
-Not all workouts will be a home run
-If you aren’t having fun, the PAX won’t either
-A beatdown can be fun, it doesn’t mean to cheat death
-Make the PAX at least break a sweat
-There is always next time
Thanks Brothers for letting me lead you all. If you are still reading at this point, I am proud. Here’s to the next Beatdown.
Long live The Oasis,