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 16:37:23Woodland Park (The Fortress)
Woodland Park (The Fortress)
Date(s) - 09/01/2018
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.
Bambi, Venom, Bourbon Anniversary Q
Time: 6:30 – 7 ;30
Location: The Gauntlet…aka Rivercrest Park
Q: Bambi, Venom
PAX: Huffy, Ticket, Casper, Buttermaker, Ponzi, Venom, Crablegs, Hazmat, Tupac, Bambi
F3: Fitness, Fellowship, Faith
Mission: To plant, grow and serve small workout groups for men for the invigoration of male community leadership.
Principles of F3 Workouts: Are free of charge, Are open to all men, Are held outdoors, rain or shine, heat or cold, Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary, End with a Circle of Trust
Safety & Disclaimer: I am not a professional, Participate at your own risk, Modify anything as needed & Ask questions at any time.
The Thang: Bambi, Venom, Bourbon Anniversary Q
This was intended to be a three person Q to commemorate 9/2/2017 which was the first post for Bambi, Bourbon and Venom…Windex has not posted in a long time and Puck lives in Columbus…that’s right 5 FNG on a single day in the Burg. Somehow Bourbon managed to back out of this Q…making up some story about going out of town… The workout was a repeato of the 9/2/2017 Q led Charmin and his BB post is stolen and posted below…
Warm-up 5min – calves, toe touches, thigh, hip, arms, groin
Spartan 300 ab set – 30 crunches, 20 bicycles, 30 toe touches, 20 reverse crunch, 15 side crunch, 2min plank – everybody runs to middle to ring “Betty”
Break into 4 stations each 7min long:
1. 10 merkins, 10 sit-ups, 10 diamond merkin, 10 situps, 10 wide merkin, 10 situps (rest 30 sec – repeat)
2. 10 burpees, 15 air squat, 20 sec rest, 25 split jumps, 30 sec rest – repeat
3. 20 dips, pull-up pyramid 1,3,5,7,5,3,1 – 5 sec rest btwn each, 30 mtn climbers, 10 decline push-ups, 30sec rest- repeat
4. 30m bear crawl, 30m duck walk, 30sec rest, 30m Frog hop, 30m bounding(skip), 10 walk-outs – repeat
Spartan Ab set 2: 30 crunches, 40 russian twist, 30 bicycles, 40 heel touches, 20 sec rest, 20 reverse crunch, 10 leg lifts,
2min plank everyone rings “Betty”
3/4mile Indian Run – back person sprints to front
The Six: Venom, EH’d by WTOL, keeps coming back because of all the PAX, got his name because he is afraid of spiders.