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 16:36:58Woodland Park (The Fortress)
Woodland Park (The Fortress)
Date(s) - 08/25/2018
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.
The Anvil and the Hammer
QIC – Stark
PAX – Ponzi (respect), Casper, Dutch, Bambi, Flo (respect), Patriot (double respect), Landslide (respect), Nimbus, Chanel, Ups, Thumper, Buttermaker, TuPac(respect), HazMat, Huffy, Cobra, Luke “Jarvis” Laidlaw (FNG)
1 Team, 2 Units, Perform each exercise until both a Hammer and an Anvil reach AT LEAST 50 reps and you can move together to next station. The entire PAX had to work together to call out when a hammer or anvil was ready to move to next station.
The Hammer (Unit 1)
1.) 50 Curls
2.) 50 Lunge Chops
3.) Pull Up Burnout, finish with Australian Push Ups until 50 Reps.
4.) 50 WMD Merkins, 1 is 1
5.) 50 Lat Pulls with Coupon
(25 per Arm)
The Anvil (Unit 2)
1.) 50 Seated Scissor Kicks
(Modify to Flutter Kicks if needed)
2.) 50 Starfish sit ups, 1 is 1
3.) 50 Plank Tucks
(Modify to Plank Jacks if needed)
4.) 50 Alternating Bird Dog, 1 is 1
5.) 50 hip dips, 25 per side
The PAX worked well alternating partners as they finished each station as a hammer and anvil. The Partner switching worked well…better then I had hope. It allowed those at even paces to stay together.
Then Last 12 mins was ALL YOU GOT, OYO. No waiting for someone to match your reps in the opposite unit. Just Go!
Always fun to Q the Fortress where we had our first big AO plant for our southern areas in Toledo. Good work boys!
COR, NOR, The six was Patriot from Venezuela. Awesome to hear how welcomed and a part of America he felt. COT – Lots of prayers for health, school kids and teachers, new jobs, Woodstock’s knee, and our no fizzle growth!