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) - 12/08/2018
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.
12/8/18 – Oasis – For the love of Fraggles
Q – Gap
PAX – Rocco, Socrates, Jimmy Dean, Romano, Glitch
Opening – Brief rundown of F3 purpose, principles and agenda. Discussion about the importance of Fraggles not only in my life but in those around the world. Reminded everyone about the lovable creatures that were created by Jim Henson and guided by the wonderous postcards from Uncle “Traveling” Matt. We went on the adventure for the day as if we were Red, Mokey, Gobo, Boober or Wembley. With the series lasting 96 episodes over 5 seasons, it only made sense that we would do 19 reps of each activity (96/5 = 19 R1). Just as the theme song reminded us, we would incorporated Work, Dance and Play all through the workout.
The Thang –
We started with a reverse lap around the Oasis. On completion, we met at the flag to begin the workout.
Much like Uncle “Traveling” Matt, we took something simple and timeless and made it magical with the Fraggle spirit. BLIMPS. To expand this timeless workout with the Fraggle spirit, we incorporated the theme of Work, Dance and Play with Wide merkins, Dips and Plankjacks, alternating each between steps of the BLIMPS. Follow along….
19ea Burpees in cadence, 10 count breather and then 19 Wide merkins
19ea leg Lunges in cadence, 10 count breather and then 19 Dips
19ea Imperial walkers in cadence, 10 count breather and then 19 Plankjacks
19ea Merkins in cadence, 10 count breather and then 19 Wide merkins
19ea Plankjacks in cadence, 10 count breather and then 19 Dips
19ea Squats in cadence, 10 count breather and then 19 Plankjacks
Run another lap reverse around the Oasis and meet back at flag.
To celebrate 5 seasons of Fraggle Rock, we completed 19ea Side Straddle Hops in cadence, rotated 90 degrees and performed 19ea more and continued until 5 rotations of 19ea reps were completed. Moseyed to the playground.
Moving on with the next old thing made new, we completed BOMBS under the same method.
19ea Burpees in cadence, 10 count breather and then 19 Wide merkins.
19ea Overhead pullups, 10 count breather and then 19 Dips
19ea Merkins in cadence, 10 count breather and then 19 Plankjacks
19ea Big boy situps in cadence, 10 count breather and then 19 Wide merkins
19ea Squats in cadence, 10 count breather and then 19 Dips.
Finished with the PAX each choosing and exercise to complete 19ea reps of.
COT – Prayers of comfort and healing for those suffering from cancer and illness. Support and peace for those dealing with loss. Prayers for the men and women of the military and first responders that give us the freedoms we so greatly appreciate.