Saturdays at Close Park Toledo

Loading Map....

Date/Time
Date(s) - 12/09/2017
6:30 am - 7:30 am

The Q:
Romano

Location
Close Park

Categories

Tags:
Toledo


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

    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!

    Reply

Leave a Reply

Want to join the discussion?
Feel free to contribute!

Leave a Reply

Your email address will not be published.