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) - 10/20/2018
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 : Socrates (Q) Gap, Romano, Usain, Avalanche, Dauber, Chanel, Gadget
The name of the beatdown was Fight Camp. Each exercise was designed to let the PAX experience what a fighter would go through while conditioning for a fight.
No rest between sets:
Fighter jacks 1 min.
Pushups 30 sec
mt. climbers 30 sec
push ups 30 sec.
fighter jacks 1 min
squats 30 secs
sprawls 30 secs
mt climbers 30 sec.
Bear crawl pushups 20 yards
Push ups lunges 20 yards
Jog in place with periodic sprints and sprawls 2 mins.
5 thai kicks on bag and squats 5mins
15 left kicks on bag with plank 5 mins.
bob and weave squats with sprawls 5 mins.
Sparring session 10 mins.
Prayed for marriage, travel, and families battling terminal illness.
Men became leaner and meaner.