Woodland Park (The Fortress)
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Date/Time
Date(s) - 04/21/2018
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.
PAX: Cobra, Mr. Bean, Zod, Bourbon, Landslide, Flo, Virus, Venom, Tupac, Stark, Jimmy Dean
QIC: Jimmy Dean
After going over the mission of F3 and the 5 core principles, the PAX got to work. There was a brief warm-up of some SSH.
As YHC tried to catch his breath, he explained the thang for the day. There were three stations, each with 7 exercises. The PAX was divided into teams of 4 men. The workout consisted of 1 member from each team at each station and 1 to run between. The men rotated so that each took turns running and doing the exercises at each location (described below).
The Perrysburg boys were in exceptional shape, as we were able to complete the designed workout in 40 minutes, leaving YHC with having to improvise additional parts of the beatdown to ensure that all received their full money’s worth.
After the group completed the circuits, we circled up and did a triple Guantanamo, partner leg drops (1 minute per person before switching), 21’s, 21’s 4-count, arms-locked sit-ups (22 just because Tupac was being a wise guy), and ending in 21 WMDs.
Mad shout out to Zod who did a modified beatdown one-legged and despite being beat down, the boys did 21’s on the first try. Because of that, Stark suggested we do 21’s with 4-count SSH instead of single count. This proved to be more difficult as we ended up doing it 3 times this way before achieving the goal.
Next was COR, NOR and know the 6. We got to hear from Flo who loves to ruck and got his nickname due to being a State Farm Agent.
In the COT, prayers were lifted up for those fighting cancer, our troops, and those recovering from physical injuries.
Always an honor to lead this group of men who push me to be better every time I post. Special thanks to the boys down south for welcoming this guy from up north.
Aye!
THE THANG
Warm-Up
SSH x 21 IC
Beatdown
Men split up into teams of 4
There were three stations; each with 7 exercises to complete as a team
One person would run from one station to the next, while his teammates would be doing exercises (one at each station)
As the runner from each team got to the station, he would relieve his teammate doing the exercise and that man doing the exercises would head to the next station; thus the teams rotated who was running and doing exercises for the entire time
Each team must complete the total # of reps as a group
Station #1
100 Burpees
100 Merkins
100 Mountain Climbers (2 is 1)
100 Squats
100 American Hammers
100 Shoulder Taps (2 is 1)
100 Sausage Slammers
When your team is done with this station, Al Gore here and continue rotating until all stations are complete.
Station #2
100 Surrenders
100 Diamond Merkins
100 LBCs
100 Imperial Walkers (2 is 1)
100 Body Builders
100 Plank Jacks
100 Flutter Kicks
When your team is done with this station, hold forearm plank here and continue rotating until all stations are complete.
Station #3
100 Big Boy Sit-Ups
100 V-Ups
100 Plank Up/Downs
100 Air Presses
100 Wide Merkins
100 Crunchy Frogs
100 Jump Squats
When your team is done with this station, jog in place here and continue rotating until all stations are complete.