Woodland Park (The Fortress)
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Date/Time
Date(s) - 04/07/2018
7:00 am - 8:00 am
The Q:
Site Q Triad - Stark, Crab Legs, Zig Zag
Location
Fort Imagination
Categories
Tags:
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.
04/07/2018 – Pyramid Pandemonium:
Date: 04/07/2018
Time: 7:00 – 8:00 AM
Location: The Fortress – Woodland Park
Q: Bourbon
PAX: Zod, Flo, Coal, Virus, TuPac, LandSlide, ButterMaker, Mercy, Bourbon (Q)
F3 Mission: Fitness, Fellowship, Faith; To plant, serve and grow men’s small workout groups, in order to reinvigorate male community leadership
Principles of F3:
• It must be free of charge
• It must be open to all men
• It must be held outdoor, rain or shine, hot or cold
• It must be peer led in a rotating fashion by men who participate in the workout, with no training or certification necessary
• It must end with a Circle of Trust (COT)
Beatdown:
• Count off into teams of two
• You are working as a team, but each individual must complete the pyramid
• When one member of the team is completing the assigned exercise and reps, the other planks; switch off as needed until both team members have completed the pyramid
• Pyramid:
Set 5
Set 4 Set 6
Set 3 Set 7
Set 2 Set 8
Set 1 Set 9
Pull-Ups (plank) 50 40 30 20 10 20 30 40 50
Merkins (plank) 50 40 30 20 10 20 30 40 50
Sit-Ups (partner hold feet) 50 40 30 20 10 20 30 40 50
Lt. Dans (plank) 10 8 6 4 2 4 6 8 10
Sprint to cone and back (plank)10 8 6 4 2 4 6 8 10
LBC’s (both at same time) 50 40 30 20 10 20 30 40 50
Burpees 10 8 6 4 2 4 6 8 10
Count-O-Rama and Name-O-Rama and the Sixth – LandSlide was the sixth
COT / Prayers and Intentions