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 16:24:402018-05-03 16:36:36Woodland Park (The Fortress)
Woodland Park (The Fortress)
Date(s) - 08/18/2018
6:30 am - 7:30 am
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.
08/18/2018 – Pre-Beatdown – IronPAX Challenge Week 2:
Time: 5:30 – 6:15 AM
Location: The Fortress (Woodland Park)
PAX: 12 total: TuPac, Landslide, Buttermaker, Hacksaw, Stark, Woodstock, Raven, Chew Toy, Boyz II Men, Charmin, Casper, Bourbon (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)
4 sets x 8 minutes:
Perform as many reps as possible in 8 minutes
After every 25 reps, run 25 yards out and back totaling 50 yards
Rinse & Repeat for 8 minutes
Rest 2 minutes between sets
Set 1 – Thrusters w/coupon (8 min)
Set 2 – Curls w/ coupon (8 min)
Set 3 – Russian KB swings w/ coupon (8 min)
Set 4 – Man Maker w/ coupon (8 min)
*Coupon=concrete block ~ 25lbs.
Total score = set 1 + set 2 + set 3 + set 4
Bourbon measured out 25 yards and setup the cones and concrete blocks. We went over the standards and form and the order of the exercises. Then got to work.
Name Thrusters Curls KB Swings Man Makers Total
TuPac 175 175 201 60 611
Landslide 190 242 165 60 657
Buttermaker 140 300 150 50 640
Hacksaw 213 348 250 92 903
Stark 203 300 225 85 813
Woodstock 207 349 224 82 862
Raven 182 224 200 52 658
Chew Toy 175 306 216 62 759
Boyz II Men 135 200 50 25 410
Charmin 160 245 191 52 648
Doing this in a group setting is key. When your body and mind want to give up, you see your brothers pushing through and pushing their limits and keep going yourself. We all busted our tails and left nothing in the gas tank. Casper and Bourbon didn’t participate in the challenge, but were there to help keep reps and motivate.
Reflecting on this morning, it was an awesome experience. To see how hard these men can push themselves and break the boundaries and limits they didn’t know they could is amazing to watch.
Count-O-Rama and Name-O-Rama
Learn about the 6: N/A
COT / Prayers and Intentions: Postponed to after beatdown
Q*Bert led Bambi, and Dutch for an early run before the normal Saturday beatdown.
Mission: run a 5k.
Many pax were doing Iron Pax challenge at the same time, Q*Bert determined a 5k wasn’t enough compared to the challenge the other men were facing. We completed 4.3 miles at approx 9:20 pace. From The Fortress to The Wall, down through Orleans park and back in time for the beatdown.
Count-O-Rama and Name-O-Rama
COT / Prayers and Intentions
“The Red Zone”
6:30 – 7:30
22 Pax including Q and 1 FNG
Buttermaker, Venom, Ponzi, Mr. Bean, Tupac, Burboun, Huffy, Bambi, Casper, Dutch, Q-bert, Nimbus, Flo, Gepetto, Zamboni, Woodstock, Chanel, Landslide, Charmin, Myspace, FNG Milehigh and Q Haz-Mat.
Started with Mission, 5 Principles and the Disclaimer.
We had an opposing V course set up with a total of 6 stations and two 20 yard sprint zones on each end. We had 3 rounds planned and different workout each round at the stations. Followed by picking up a football and sprinting for the last 20 yards to the endzone where you would perform an endzone dance.
Ended with COT and prayer. The six was Buttermaker.