Woodland Park (The Fortress)
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Date/Time
Date(s) - 06/30/2018
6:30 am - 7:30 am
The Q:
Bourbon
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.
Iron Core 2.0
QIC – Stark
PAX – Casper, Venom, ButterMaker, HaxMat, Flo, Diesel, Spaulding, Virus, Chanel, Geppetto, Revere, TuPac, FNG Mike “Mocha’ Minor
So the Northern part of our region gave the Iron Core a go last Thursday. YHC learned a few things, gathered some feedback, polished up the core and brought it out for the Pburg crew to give it a crack.
The THANG
Iron Core
Start with some cadence to introduce the PAX to some of the moves in the main event – 8 Count Body Builders, Absolutions, Bear Rolls, Kick Throughs, Scorpion Merkins, Glute Bridge
MAIN EVENT Complete each level (set) of the Searing Inferno or Molten Madness difficulties and then follow with the CRAWL pattern below:
– Lateral Bear Crawl to first cone – Approx 15 yards
– 15 Mountain Climbers
– Lateral Crab Walk to second cone – Approx 15 yards
– 15 Crab Toe Touches
– Sprint to last Cone and Back to start (active rest “walk” back as needed) – Approx 30 yards out and 60 yards back to start.
Searing Inferno “Moderate”
1.) 10 – Burpees
2.) 15 – Bear Walk Outs
3.) 20 – Carolina Dry Docks
4.) 25 – Hip Dips (per Side)
5.) 30 – Glute Bridge
6.) 35 – Big Boy Sit Ups
7.) 40 – Bear Rolls
Molten Madness “Higher Intensity”
1.) 10 – 8 Count Body Builder
2.) 15 – Absolutions
3.) 20 – Scorpion Merkins
4.) 25 – Plank Up/Downs
5.) 30 –One Legged Glute Bridge (15 each Leg)
6.) 35 – V-Ups
7.) 40 – Kick Throughs
Did this nonstop for about 35 mins.
Then we had a little fun and split into 3 teams. Time to release the animal inside.
Animal Relays – 1 PAX complete animal movement listed below to farthest cone (approx 30 yards), then Sprint to Flag and back (Another 30 yards out and 60 yards back). Remaining Pax repeat a cycle of 7 Plank Tucks, 7 Good Mornings, 7 Imperial Walkers, 7 Merkins while they wait for their turn at the animal movement/sprint.
Round 1
1.) Lateral Ape Hop
Round 2
2.) Frog Jump
NOR, COR, COT. Continued prayers for Riley, My friend Brian in Sylvania, Lederhosen. Many sicknesses out there and hard to find a reason behind it. Just take each moment and enjoy it men.
Moleskin – Temps were nearing 80 already by the time we were done. Flo took one look at the workout form laying on the razor fields and promptly ran away to his car. We thought he just said F-This and went home. But he just wanted gloves. Unfortunately for him his only gloves were thick fleece winter gloves. They were better then the razor fields I guess.
Watched Casper today be a stud and bring in the six on the end of the Iron Core. This man has no quit and has morphed into one of our most steady leaders. His strength inspires me weekly.
Oh and Venom, congrats to 100 post big man!