Saturdays at Close Park Toledo

Loading Map....

Date/Time
Date(s) - 11/04/2017
6:30 am - 7:30 am

The Q:
Romano

Location
Close Park

Categories

Tags:
Toledo


2 replies
  1. Chris "Gap" Sellers
    Chris "Gap" Sellers says:

    11/04/17 – Gap’s VQ at Close Park

    Q – Gap

    PAX – Romano, Euro, Meatloaf, Inky, Modell, Dauber, Rocco, Glitch, FNG – Reed “Nala” Calmes, FNG – Jeff “Jordache” Banks.

    Opening – Brief rundown of F3 purpose, principles and agenda.

    Warmup – Michael Phelps, Side straddle hops, LBC’s, Plank dips, Run a lap.

    The Thang –

    (5) Burpees
    Bear crawl to next cone
    (10) Lunges
    Bear crawl to next cone
    (15) Imperial Walkers
    Bear crawl to next cone
    (20) Merkins
    Bear crawl to next cone
    (25) Plank Jacks
    Bear crawl to next cone
    (30) Squats

    Run 1 lap and reverse repeat.

    Moseyed to the playground for team workout. Two teams, each team completed:

    (50) Burpees
    (100) Pullups
    (150) Merkins
    (200) Situps
    (250) Squats

    Run 1 ½ laps and ended up at cones.

    (5) Burpees
    Lunge to next cone
    (10) Bicycle
    Lunge to next cone
    (15) Leg raise
    Lunge to next cone
    (20) Flutter kicks
    (25) Mountain climbers
    Lunge to next cone
    (30) Mason twist

    Run 1 lap.

    COT – Prayers for Romano’s wife, Euro girlfriend’s dad battling cancer, Dauber’s students dealing with struggles, Gap’s mother in law identifying cause of loss of feeling in feet/fingers.

    Reply
  2. Chris "Gap" Sellers
    Chris "Gap" Sellers says:

    11/04/17 – Gap’s VQ at Close Park

    Q – Gap

    PAX – Romano, Euro, Meatloaf, Inky, Modell, Dauber, Rocco, Glitch, FNG – Reed “Nala” Calmes, FNG – Jeff “Jordache” Banks.

    Opening – Brief rundown of F3 purpose, principles and agenda.

    Warmup – Michael Phelps, Side straddle hops, LBC’s, Plank dips, Run a lap.

    The Thang –

    (5) Burpees
    Bear crawl to next cone
    (10) Lunges
    Bear crawl to next cone
    (15) Imperial Walkers
    Bear crawl to next cone
    (20) Merkins
    Bear crawl to next cone
    (25) Plank Jacks
    Bear crawl to next cone
    (30) Squats

    Run 1 lap and reverse repeat.

    Moseyed to the playground for team workout. Two teams, each team completed:

    (50) Burpees
    (100) Pullups
    (150) Merkins
    (200) Situps
    (250) Squats

    Run 1 ½ laps and ended up at cones.

    (5) Burpees
    Lunge to next cone
    (10) Bicycle
    Lunge to next cone
    (15) Leg raise
    Lunge to next cone
    (20) Flutter kicks
    (25) Mountain climbers
    Lunge to next cone
    (30) Mason twist

    Run 1 lap.

    COT – Prayers for Romano’s wife, Euro girlfriend’s dad battling cancer, Dauber’s students dealing with struggles, Gap’s mother in law identifying cause of loss of feeling in feet/fingers.

    Reply

Leave a Reply

Want to join the discussion?
Feel free to contribute!

Leave a Reply

Your email address will not be published.