http://f3toledo.com/wp-content/uploads/2020/08/F3Logo-White.png 0 0 Joe LeBlanc http://f3toledo.com/wp-content/uploads/2020/08/F3Logo-White.png Joe LeBlanc2018-07-02 08:57:072018-07-02 08:57:07Stranahan Elementary
Date(s) - 08/30/2018
5:30 am - 6:15 am
Bootcamp Style Beatdown enjoying everything nature has to offer.
“The Wrath of Commodus”
Pax Present: Jazzy C, Costanza, Motorboat, Commodus, Dirty, Bullock, Jimmy Dean, Hustle, Gadget, Beaker, Klinger, Kitty, Carl, Bill Bob, Poodle
It was Commodus’ VQ and the PAX were nervous and ready! He crushed the 5 core principles and mission statement, explained the workout and then went right into warm up. There was some debate of 3 of 5 or 5 of 3 groups and the proper way to count off. Unfortunately neither of the teachers present were math teachers to help.
Warm up: 25 SSH, 15 windmills
Station 1: 20 burpees, 30 squats
Station 2: 40 merkins, 40 big boy sit ups
Station 3:25 flutter kicks (2 is 1), 30 diamond merkins
Station 4: 30 dips, 15 pull ups
Station 5: 20 American Hammers, 20 Lieutenant Dan’s
After moving through the stations for 35 minutes we spent the last 10 minutes with the first official F3 dunk contest (modified on the kids hoops!).
We got into 4 teams and the first pax would dribble to the school and then finish with a layup or thunderous dunk as the timer. While dribbling the remaining PAX performed SSH until all went through, round 2 was the same thing with the group planking while waiting their turn.
Beaker was slow clapped in and brought the house down with a strong 2 handed jam to close out the session.
Finished with COR, NOR and COT.
Great VQ Commodus! Always an honor to be a part of F3!