Saturdays at Close Park Toledo

1. 

   Chris "Gap" Sellers says:

   December 9, 2017 at 9:59 pm

   12/09/17 – Gap’s Like it or Love it…

   Q – Gap

   PAX – Meatloaf, Modell, Dauber, Rocco, Coors, Simple Jack

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

   Warmup – Side straddle hops, Windmills, Run a lap.

   The Thang –

   Mosey to the playground.

   Modell’s – 1 man does 5 pull-ups while rest of PAX does Merkins in cadence rotating through
   PAX. Round two – 1 man does Merkins while PAX does sit-ups in cadence through
   PAX.

   (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

   Hold plank until the six completed. Run 1 lap and reverse repeat.

   (5) LBC’s
   Crab walks to next cone
   (10) Mountain Climbers
   Crab walks to next cone
   (15) American Hammer
   Crab walks to next cone
   (20) Stump Huggers
   Crab walks to next cone
   (25) Flutter Kicks
   Crab walks to next cone
   (30) Merkins

   Hold deep squat until the six completed. Reverse repeat.
   Moseyed back to the playground for a Modell repeat.

   Modell’s – 1 man does 5 pull-ups while rest of PAX does Merkins in cadence rotating through
   PAX. Round two – 1 man does Merkins while PAX does sit-ups in cadence through
   PAX.

   COT – Prayers for patience, those traveling through the holiday seasons and continued healing for Romano and Rube’s wives. Dauber working on a ruck for Tuesday’s starting 12-19 (more to follow), reminder of the Oasis convergence next Saturday. EH some FNG’s, spread the word and let’s grow this thang!

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