Woodland Park (The Fortress)
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Date/Time
Date(s) - 09/29/2018
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.
Always Two There Are…
9/29/2018
The Fortress, Perrysburg, Ohio
Q: William “Chanel” Colon
Participants: Stark, Bourban, Tupac, Nimbus, Bambi, Woodstock, Gepetto, Hazmat, Jennay, Buttermaker, Ponzi
Mission statement and core principles read
Countorama
Pair Up. One partner should be a vet with more than 6 months in F3 and one should be someone with less than 6 months in F3.
This new master and apprentice partnership will go from station to station completing 43 reps of each exercise.
There will be two exercises at each station.
Partner 1 does the first exercise while partner 2 does the second exercise.
The exercises will continue for both participants until both participants have reached 43 (The first person done may end up doing 50 if his partner is not finished yet).
You may also modify the stations so that you move on to the next station once the first person reaches 43.
This decision is up to each group to decide based upon the fitness levels of the partners.
Once each participant have reached at least 43, you will then run to the next station.
Once you have completed one full circuit, you will run one lap around the circuit without stopping to do exercises. This is approximately ¾ of a mile.
We will continue the rotation until the end of the Beat Down.
Modify exercises as needed to get to 43
Stations:
Station 1:
Lunge- 2 is 1
Wide Merkins
Station 2:
Jump Squat
Reverse Crunch
Station 3:
Burpees
Imperial Walker- 2 is 1
Station 4:
Side Straddle Hop- 2 is 1
Merkins
Station 5:
Squats
Big Boy Sit Ups
Each pair completed 2 rotations of the circuit. Some completed 3.
Countorama,
The six
Announcements,
Prayer intentions