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) - 04/14/2018
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.
QIC – Stark
Buttermaker, Shakira, Pauling, TuPac, Ticket, Mercy, Zod, Flo
The Uh Oh Yo Yo Effect
The concept of this workout was team based challenge rounds. 4 Pax per team. 4 stations separated by about 25 yards in a linear fashion.
Station 1.) 300 reps as a team
Station 2.) 200 reps as a team
Station 3.) 100 reps as a team
Station 4.) 10-15 Burpees depending on round
All 4 PAX start at station 1. Each PAX had to perform 10 reps. Then 3 PAX would move on and one would stay to keep working on Station 1 reps. Then the PAX would sprint to station 2 and perform 10 reps as a team. 2 PAX would then move on and one would stay and keep working on station 2 reps. 2 PAX would then each do 10 reps at station 3. 1 PAX would stay to work on reps while last PAX went to final station to pound out 15 burpees. Once the burpees were done the last PAX would run back to station 3 and help that PAX finish any reps left there. Then those 2 PAX would run back to station 2 and help that PAX. Then the 3 of them would run to the first station to help station one with any reps left. If at any time a PAX finish the reps before his team got back to him, he would hold plank or squat depending on the Q’s choice for the round. Repeat each set of exercises 4 times so each PAX can experience the solo rep hammering at each station.
Round 1 through 4. CORE
1.) Plank Jacks
2.) PAX choice – Became American Hammers
3.) Kick Throughs
4.) 15 burpees
Rounds 3 through 10 added sandbags and logs that had to be carried all the way through each station and back.
Round 5 through 8 – EROTICA. We took on our most questionably R-rated exercises for this set.
1.) Pickle Pounders
2.) Monkey Humbers
4. ) 10 burpees (dropped 5 for speed sake)
Round 10 – Bonus Round
Upped the ante for one final giant round of Cardio. Complete each station as a team and move on together
1.) Standing Mountain Climbers (600 reps as team)
2.) Plank Moguls (300 Reps as team)
3.) SSH (150 Reps as team)
4.) 10 Burpees each
COT – Again, prayers for my son’s teacher and her breast cancer battle, the fathers new, old, and soon to be, the GrowRuck coming in 2 weeks, Bambi and Gap and all injuries.
Impressive group of men. Today is Mid-April, and in OHIO that can mean any of the 4 seasons. It was brutally cold 38 degrees and freezing rain. At one point I asked if we wanted to modify and stay in the shelter area, to which Ticket emphatically replied “Always Outside” and nobody flinched for a second. Well done chaps!