Woodland Park (The Fortress)
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Date/Time
Date(s) - 07/14/2018
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.
Flower Power Hour
Date: 07/14/2018
Time: 6:30 – 7:30 AM
Location: The Fortress – Woodland Park
Q: Q*Bert
PAX: 25 total: Bambi, Flo, Dutch, Mercy, Venom, Huffy, Hazmat, Spalding, Stark, Casper, Bourbon, Ponzi, Meatloaf, Shakira, Forest Baron (FNG), Wilson (Dayton pax), Marius Falkus (FNG), Tupac, Montoya, Buttermaker, Woodstock, Chanel, Tots, Rooster, Q*Bert (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)
Disclaimer.
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Beatdown – Flower Power Hour
Rounds of exercises done to the song Flower by Moby (Bring Sally Up)
31 total reps per exercise over 3:30 per song
runs were the short loop around playground, approximately 1/4 mile per lap.
1.Carolina dry docks
Indian run
2.Leg lifts
Indian Run 2×2
3.Squats
Indian Run 2×2
4.Planks
Indian Run 2×2
5. Bridges
individual run – fast guys bring up the 6
6.Merkins
individual run – fast guys bring up the 6
Q*Bert chose this set of exercises for 2 main reasons:
1. the song allows for a measurable outcome. You can benchmark yourself against it and see improvements.
2. Times based exercises everyone finishes at the same time no matter level of fitness. We work together as 1 group.
Count-O-Rama and Name-O-Rama
Learn about the 6
FNG – Force Baron – “Lloyd”
FNG – Marius Paulikas – “Nimbus”
COT / Prayers and Intentions
Announcements: Convergence on July 28th