http://f3toledo.com/wp-content/uploads/2020/08/F3Logo-White.png 0 0 ssass http://f3toledo.com/wp-content/uploads/2020/08/F3Logo-White.png ssass2017-09-27 11:01:082017-09-27 11:01:08Saturdays at Close Park Toledo
Saturdays at Close Park Toledo
Date(s) - 10/21/2017
6:30 am - 7:30 am
10/21/17 – Everyone Loves Romano
Q – Dauber
PAX – Gap, Meatloaf, Inky, Glitch, Rocco, Dijon, Modell, Scout.
The Thang – After a brief review of F3 principles, We warmed up the shoulders with some Phelps and arm circles.
7s – 6 Turkish get ups, 50 yd ru. 1 burpee, 50 yd run
5 Turkish Get ups…2 burpees
4 Turkish get ups…3 burpees
3 TGus…4 burpees
2 TGUs… 5 burpees
1 TGUs …6 burpees
Moseyed to the playground For some Team Murphs .Pax was split into 2 groups. Group 1 ran around Close while group 2 completed 50 push ups, 100 sit ups, 150 squats, The groups switched and while Group 2 ran, Group 1 finished off the Murph. Repeato
Moseyed back to where cones were set up at 10 yd increments for 15 downs – 15 push ups, 15 Russian Twists, 15 squats, 10 yd Bear Crawl,
14 of each exercise, 10 yd lunges, 13 of each exercise, bear crawl, …repeated the pattern until we whittled down to 1.
Circled up where each man chose an exercise that the PAX completed in rotation.
COT – we prayed for Bluto and Brita’s dads, Modell’s co-worker, Romano’s wife, thankful Inky’s wife came away safely from a car accident.
MOLESKINE – Scout returned to the fold this week after some time on the DL.