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) - 12/01/2018
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.
Nice morning for a beatdown. Decided to do a variation on the normal exercises we do… Just at a different pace. Each exercise in cadence… Starting very slow and picking up speed as it went on.
Fitness, fellowship, Faith
Always: free, outside, open to all men, let by member, ends in cot
40 side straddle hops
50 imperial walkers
Start walking to start hs parking lot. Pick up speed, ending in a sprint
25 merkins slow to fast
40 squats slow to fast
40 LBCs slow to fast
Start walking back…. Pick up speed, ending in a sprint
Bear crawl 50 yards and back…. Slow to fast
Lunges 15 yards and back… Slow to fast
Pull up….1 slow mo, 2 medium, 3 fast
25 bench dips slow to fast
Lap around park… Slow to fast
Guantanamo 3 laps: slow, medium, fast
25 Flutter kicks… Slow to fast
10 Vups … Slow to fast
Switching side planks … Slow to fast
5 burpees… Slow to fast
COT prayers for those battling cancer
The mighty PAX: Dauber, Rocco, modell, Socrates, Romano
Good work, men.