The Fortress (Woodland Park)
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Date/Time
Date(s) - 01/25/2020
6:30 am - 7:30 am
The Q:
Jennay
Location
Fort Imagination
Categories
Tags:
boot camp, Perrysburg
Boot camp style workout. At Woodland Park. Two large Playgrounds, Frisbee Golf Course, 1 Mile Dirt Track, HUGE Field. Plenty of space here to craft a diabolical smokefest for even the strongest PAX.
Entrance is off East Boundary. Kip Boulis Drive.
SATURDAYS always followed up with 2nd F (fellowship) at Lamplight Cafe and Bakery located at 121 W. Indiana ave. Great opportunity to get to know members of F3Toledo and refuel from the workout.
F3
Q: Rick “Huckleberry” Thielen
1/25/20 @ 6:30 a.m.
The Fortress-Perrysburg
“PLAYGROUND Fun!!!”
PAX:
Hazmat
Stark
Tupac
Spaulding
Sofia Miley (FNG) “Speedway”
Gabriel Miley (FNG) “Full Nelson”
Slurpee
Whispers
Charmin
Jennay
Biggie
Casper
Q: Huckleberry
F3 (Fitness, Fellowship and Faith)
Mission:
To plant, grow and serve small workout groups for the invigoration of male community leadership.
Principles:
1. Free of charge
2. Open to all men
3. Held outdoors, rain or shine, heat or cold
4. Led by men who participate in the workout in a rotating fashion, with no training or certification necessary
5. End with a Circle of Trust
Circle Up and Count Off (1-13)
FNG (Friendly New Guy): Sofia Miley and Gabriel Miley
The Thang:
Q provided a brief update of the Inclusive Playground Initiative.
Warm Up
In Cadence
25-Side Saddle Hops
25-Windmills
25-Squats
P L A Y G R O U N D:
P: Plank Jack
Jumping Jacks (Side Saddle Hops) while in a plank position.
L: Lt. Dans
A squat and 2 single-leg Lunge combination.
A: American Hammers (2 is 1)
While on your six in partial sit up position with heels just off the ground, twist at the waist so that both hands held together almost touch the ground beside your waist, alternating in cadence from side to side.
Y: Yurpee
Merkin at bottom of burpee is a clap-merkin and on up portion there are 2 tuck jumps per burpee.
G: Gas Pump
Start in the LBC position and straighten your legs and arms to the Dolly position and then back to the LBC position.
R: Reverse Crunch
Same position as LBC. Head and back stay on the ground. Bring knees to chest then back out to LBC position.
O: One Legged Burpee
Like a regular burpee, but with one leg that stays off the ground through the entire set.
U: Up Downs
High Knee for each knee then you drop so your chest hits the dirt and bounce back up to standing position.
N: Never Cross Dolly
On your 6 just like a Hello Dolly but your upper body is in the Iron Cross position. Doing a Hello Dolly while on your 6 and only your 6 is touching the ground.
D: Diamond Merkin
Merkin while positioning both hands directly beneath head with thumbs and forefingers touching forming what might look like a diamond between your hands.
After each set (P-D), run the parking lot circle.
Start the first set, doing one each, then run.
Second set is two each, then run.
Third set is three each, then run.
So forth until your reach ten each.
Repeat ten each and then work your way back to one each.
(1-10 and then 10-1)
At Q’s announcement, end with group cool-down jog around parking lot circle together.
Circle of Trust:
Count Off (1-13)
NOR
Six was Whispers
Ask for Announcements and Prayer Intentions
Prayer
Concluded at a.m.
Second F (Fellowship) is at Lamplight Cafe.
Stark
Charmin
Hazmat
Tupac
Van Gogh
Casper
Huckleberry
Spaulding
Slurpee
Full Nelson
Speedway