Saturdays at Close Park Toledo

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

The Q:

Close Park



1 reply
  1. Chris "Gap" Sellers
    Chris "Gap" Sellers says:

    11/11/17 – Gap’s Q at The Oasis – Close Park

    Q – Gap

    PAX – Rocco, Glitch, FNG Cody Sellers (To be named next time).

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

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

    The Thang –

    (5) Merkins
    Lunge to next cone
    (10) LBCs
    Lunge to next cone
    (15) Mountain Climbers
    Lunge to next cone
    (20) Bicycles
    Lunge to next cone
    (25) Alternating Shoulder Touch
    Lunge to next cone
    (30) Mason Twist

    Run 1 lap and reverse repeat.

    Moseyed to the playground for team workout. As a group, we completed:

    (30) Burpees
    (90) Pullups
    (120) Merkins
    (150) Situps
    (180) Squats

    Moseyed back to the cones.

    (5) Stump Huggers
    Bear Crawl to next cone
    (10) Plank – knee to elbow
    Bear Crawl to next cone
    (15) Leg raise
    Bear Crawl to next cone
    (20) Flutter kicks
    Bear Crawl to next cone
    (25) Tuck Jumps
    Lunge to next cone
    (30) Windmill

    COT – Prayers for friends and families recovering in the hospital, work struggles, and thanks to all that gave/give for our freedoms as we remember on Veterans Day.


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