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