Woodland Park (The Fortress)
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Date/Time
Date(s) - 07/21/2018
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.
Pre-run
As always began with F3 MISSION and 5 core principles.
The Thang
6 people including FNG went for run. Raven did not feel challange enough so continued on run through the beatdown. He is training for 50K event. In total I believe he ran 10 mile.
2 others put in nearly 5 mile and last 3 put in almost 4 miles.
Ended in COT. Great job to FNG Mitchel UPS (oops) for posting both run AND beatdown.
Raven
Woodstove
Tupac
Uups
Jenna
Dutch
“Tough Man Competition”
Q: Meatloaf
PAX: UPS, Bourbon, Rooster, Nimbus, Boyz 2 Men, Flo, Bambi, Tupac, Jennay, Landslide, Hazmat, Boulder, Qbert, Chanel, Woodstock, Casper, Huffy, Patriot
Beatdown:
Intro: F3 Mission & Core Principles, Disclaimer for FNG’s
Warm-up: Lap around playground, 15 side-straddle hops in cadence
Pull/Chin-ups: Max out for 5 minutes
Planks: 30 second front, 30 second right side, 30 second left side
Lap
Merkins: Partner work together to do as many merkins as possible during this time, only one person can do merkins at a time
Lap
Captain Thor’s: 1:4 ratio of Big Boy Sit Ups to American Hammer’s
– Begin by doing 1 Big Boy Sit Up then 4 American Hammers (hitting both sides is 1), then move to 2 BBSU’s and 8 AH, 3:12….. all the way to 10:40
Lap
Squats: all are in circle and simply do squats until there is only one remaining
Abs: lay on six, back on ground, hold feet 6 inches off the ground
– Held until there was only one remaining