Woodland Park (The Fortress)
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Date/Time
Date(s) - 11/10/2018
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.
The Other Guys
11/10/2018
1. We circled up and read the F3 Mission Statement and Core Principals.
2. Started with a ¾ mile run around the park.
3. Introduced A-Z workout. This workout was done together. When the PAX completed each letter, they held plank or held a squat until the group caught up.
Exercises:
A= 50 Jumping Jacks N= 25 Imperial Walkers
B= 20 crunches O= 40 Jumping Jacks
C= 30 Squats P= 15 Dips
D= 15 Pushups Q= 30 American Hammers
E= 1 Min Wall Sit R= 20 Pushups
F= 10 Burpees S= 30 Burpees
G= 20 Wind Mills T= 15 Jump Squats
H= 20 Squats U= 30 Wind Mills
I= 30 Jumping Jacks V= 20 Dips
J= 15 Big Boy Situps W= 20 Big Boy Situps
K= 10 Push Ups X= 40 Squats
L= 2 Min Wall Sit Y= 10 American Hammers
M= 20 Burpees Z= 30 Pushups
4. Once we completed the first round we did another ¾ mile run around the park.
5. We then started anouther A-Z round and got through letter D.
6. We finished with a wall sit until tap out.
7. Then we circled up and did the following:
• Cout-o-rama
• Name-o-rama
• The Six was Zod
• Announcements
• And we ended with prayer intentions
8. The Q was:
• Bill “Chanel’ Colon
9. PAX were:
• Chanel
• Zod
• Mulcahy
• Ponzi