Saturdays at Close Park Toledo
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Date/Time
Date(s) - 11/04/2017
6:30 am - 7:30 am
The Q:
Romano
Location
Close Park
Categories
Tags:
Toledo
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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.
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.