http://f3toledo.com/wp-content/uploads/2017/08/20170821_093813.jpg 2268 4032 Matt Yarder http://f3toledo.com/wp-content/uploads/2020/08/F3Logo-White.png Matt Yarder2017-08-30 16:24:402018-11-16 20:02:38Woodland Park (The Fortress)
Woodland Park (The Fortress)
Date(s) - 02/03/2018
7:00 am - 8:00 am
Site Q Triad - Stark, Crab Legs, Zig Zag
boot camp, Perrysburg
Boot camp style workout. At Woodland Park. Two large Playgrounds, Frisbee Golf Course, 1 Mile Dirt Track, HUGE Field. Plenty of space here to craft a diabolical smokefest for even the strongest PAX.
Entrance is off East Boundary. Kip Boulis Drive.
SATURDAYS always followed up with 2nd F (fellowship) at Lamplight Cafe and Bakery located at 121 W. Indiana ave. Great opportunity to get to know members of F3Toledo and refuel from the workout.
Began with the F3 mission statement followed by 5 core principles of F3.
Warmed up with side straddle hops and windmills in cadence and then stretched our hamstrings.
Ran to new location to work on abs
Everyone held plank as long as they could, then went to center to encourage the remaining competitors. 2 combatants were left planking when Q took mercy on them (not naming names because it was you against you, but those of us there know who they are! Nice job men). Everyone was a winner to push to their personal limits
Following exercises in cadence: Cross arm crunches, American Hammers, Mountain climbers, Leg raises
Ran back to original location to Work on Full Body
Following exercises in cadence: Burpies (this was the Q’s gift for those in the Burpie challenge, your welcome), Scissors, High steps, Plank jacks, Merkins
Run back to position 2 and worked on legs.
Everyone held Al Gore for max time until they could no longer hold, then went to center to encourage the remaining competitors. There was one person that outlasted the others (not naming person because it was you against you, but awesome job!). Everyone was a winner to push to their personal limits
Following exercises in cadence: side lying left leg lift, side lying right leg lift, squats and calf raises.
Returned to start for final push. Running out of time so did triceps dips and plank taps shoulder & stomach, which PAX lovingly renamed as Macarena planks (but Q prefers the name TuPacarena Planks)
@Eric “Venom” Kinor @Matt “Stark” Yarder @John “Huffy” Peer @Matt “Virus” Haschak @Brandon “Shakira” Ver Vaet @Eric “Venom” Kinor @Jake “Jennay” Wittmer @Dave “Flo” Walbom @Ron “Sipe” Vass @Ben “Cobra” Batey @Myron Tupac bowers
in a COT and most PAX enjoyed a 2nd F at lamplight