http://f3toledo.com/wp-content/uploads/2020/08/F3Logo-White.png 0 0 Joe LeBlanc http://f3toledo.com/wp-content/uploads/2020/08/F3Logo-White.png Joe LeBlanc2018-07-08 14:47:222018-07-08 14:47:22Rolf Park (Field of Dreams)
Rolf Park (Field of Dreams)
Date(s) - 09/26/2018
5:30 am - 6:15 am
Oops! I almost forgot…
PAX: Gepetto, Stark, Bubba, Tupac, Mile High, Woodstock (Q)
3f’s Mission, Principles, Disclaimer.
YHC expressed that the original Wednesday beatdown was built on HIIT principles, leaving PAX members gassed and increasing stamina, endurance, and VO2 Max (or something like that). Today was a return to those principles.
1) 1/2 lap around the park Indigenous People Run, then hit the up button for the second 1/2 lap by adding 5 merkins before you sprint to front to avoid boredom. 😉
2) Cha Cha Slide Plank Challenge – 4 minute version – google it.
3) Hi Lo with cards.
Clubs – flutter kicks (2 is 1)
Hearts – mountain climbers (2 is 1)
Diamonds – Merkins
Spades – squats.
Aces – any suit – suicide
Joker – 25 burpees
Buy in – run down to light post and back (~40 yards)
Each person will draw a card. Lo card is exercise, hi card is reps. 2-4 reps*10, (2 is 20), 5-10 *2, Face cards 20.
Any Ace drawn- suicide set + exercises.
Any Joker drawn – 25 burpees + exercises.
Rule suggested and added during beatdown – If there is a tie with the lowest card, do both exercises. At the end changed A to add 10 to rep count.
We did lots of work, and lots of Cardio.
Ended with COT – COR, NOR, Gepetto was the 6. Prayers sent up for the sick and injured, guidance, and for watching over the star course participants.