http://f3toledo.com/wp-content/uploads/2020/08/F3Logo-White.png 0 0 Joe LeBlanc http://f3toledo.com/wp-content/uploads/2020/08/F3Logo-White.png Joe LeBlanc2017-11-09 16:18:472017-11-09 16:18:47Downtown Beatdown
Date(s) - 11/09/2017
5:30 am - 6:15 am
Perrysburg, Sylvania, Toledo
Special Event beatdown with Spartan Race CEO Led by Q’s: Kitty, Romano, and Stark
Special Remote AO visit to our Urban Core of Downtown Toledo – Amazing spot for a weekly AO! Can’t wait until it becomes a standard.
QIC’s – Stark, Kitty, Romano
PAX – Cobra, Jabroni, Sideshow, Modell, Spaulding, Brita, Mayor, Splinter, Mickey, Rooster, Shawshank, Hacksaw, Balko, Zod, The Colonel, Rose, Poodle, Woodstock, FNG’s Kevin “Coco” Car, Wes “Spider Monkey” Evans, and special guest appearance by Spartan Race CEO and Founder Joe “Skimmer” De Sena
Stark began beat-down with cadence exercises
25 X Seal Jacks
25 X SSH
15 X Windmill Toe Touches
Around the Clock Ab destroyer
Round 1 – Odds Plank tucks, Evens Ankle Touches. 1 o clock = 1 Plank Tuck, 2 o clock = 2 ankle touches, 3 o clock equals 3 Plank Tucks…etc up to 12 reps for 12 o clock. 15 second break, then back down from 12 to 1.
Round 2 – Odds Plank Jacks, Evens pluse ups or hip raises with feet in air. Same process as above.
Kitty Take Over
• Mosey to hill seating area and partner up
• Wheel barrel walks up the hill seating. Jog back down and do 10 bro-pees. Switch and repeato. Elbow plank until the six is in.
• One leg hops up the stairs. Switch halfway. Gather at cement benches
• Box Jumps (1 min) while partner does dips. Switch.
• Fast toe touches (1 min) while partner does donkey kicks. Switch.
• Mosey to riverside grassy area
• Partner one runs a lap around the rectangle
• Partner two works on 100 lat pullups with gnarly ship chain/200 incline merkins/300 LBC’s
• Rotate at each lap
• Pickup the six when you’re done.
Count-O-Rama, Name-O-Rama, Prayer and Ball of Man.