The Fortress (Woodland Park)

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Date/Time
Date(s) - 02/08/2020
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.

 

1 reply
  1. Bourbon
    Bourbon says:

    02/08/2020 – Birthday Bash:

    Date: 02/08/2020
    Time: 6:30 – 7:30 AM
    Location: The Fortress – Woodlands Park
    Q: Bourbon

    PAX: 21 PAX – Stark, Van Gogh, Charmin, Spaulding, Booyah, Landslide, Slurpee, Okaay, Flo, Dutch, Ponzi, Casper, Geppetto, Moana, Hannibal, Huffy, Raven, Bambi, Chit Chat, Old Crowe (FNG), and Bourbon (Q)

    F3 Mission: Fitness, Fellowship, Faith; To plant, grow, and serve small workout groups for men for the invigoration of male community leadership

    Principles of F3:
    • It must be free of charge
    • It must be open to all men
    • It must be held outdoor, rain or shine, hot or cold
    • It must be peer led in a rotating fashion by men who participate in the workout, with no training or certification necessary
    • It must end with a Circle of Trust (COT)

    Disclaimer

    Warmup:
    • Warmup with 21’s. As many rounds as it takes to complete together. 5 burpee penalty for each missed round.
    o PAX missed the mark twice for a total of 10 burpees. Q decided to move on for sake of time.

    Beatdown: One turn around the circle for Birthday Bash; core workout; finish with more Birthday Bash
    • Birthday Bash: PAX form a circle. Start with one PAX who gives his birth month and day. Each month corresponds to an assigned exercise; each day corresponds to a number of reps performed. Entire PAX suffers the same routine based on each birthday given and gives 100% until 50% of PAX completes the exercise reps. Once 50% complete, we move to the next member of the circle and repeato.

    o January – Stalking Awareness Month:
     Bonnie Blairs; days = # reps
    o February – American Heart Month:
     100m sprints; days 1-9 = 3 reps; days 10-19 = 5 reps; days 20-29 = 7 reps
    o March – National Athletic Training Month:
     Burpees; days = # reps
    o April – National Keep America Beautiful Month:
     Diamond Merkins; days = # reps
    o May – National Guide Dog Month:
     Buddy Wheelbarrow to cones and back; days 1-9 = 1 rep; days 10-19 = 2 reps; days 20-31 = 3 reps
    o June – National DJ Month:
     Jump Squats; days = # reps
    o July – National Cell Phone Courtesy Month:
     Hand-Release Merkins; days = # reps
    o August – National Wellness Month:
     Plank Jack Shoulder Taps; days = # reps
    o September – National Honey Month:
     100m Bear Crawl; days 1-9 = 1 rep; days 10-19 = 2 reps; days 20-30 = 3 reps
    o October – Breast Cancer Awareness Month:
     Merkins; days = # reps
    o November – Academic Writing Month:
     Captain Thors (big boy sit-up to American hammer [4-count] = 1 rep); days = # reps
    o December – National Drunk and Drugged Driving Prevention Month:
     Lieutenant Dans; days = # reps

    • Core workout:
    o 60 LBC (little baby crunches)
    o 50 American hammers (2-count)
    o 40 flutter kicks (4-count)
    o 30 rope climbs (2-count)
    o 20 leg levers
    o 90 second plank

    • Continue birthday bash

    • Actual workout:
    o 21 x Side Straddle Hops
    o 5 x Burpees
    o 21 x Side Straddle Hops
    o 5 x Burpees
    o 30 x Captain Thors (BBSU followed by 4-count American Hammer = 1)
    o 17 x Captain Thors (BBSU followed by 4-count American Hammer = 1)
    o 3 x Burpees
    o 19 x Burpees
    o 3 x Jump Squats
    o 3 x Sprints to cones and back
    o 14 x Bonnie Blairs (2 is 1)
    o 22 x Captain Thors (BBSU followed by 4-count American Hammer = 1)
    o 12 x Captain Thors (BBSU followed by 4-count American Hammer = 1)
    o 3 x Buddy Wheel Barrow to cones and back
    o 18 x Hand Release Merkins
    o 29 x Merkins
    o 14 x Jump Squats
    o 16 x Plank Jack Shoulder Taps (2 is 1)
    o 32 x Burpees
    o 15 x Jump Squats
    o 6 x Captain Thors (BBSU followed by 4-count American Hammer = 1)
    o 28 x Hand Release Merkins
    o 22 x Merkins
    o 7 x Captain Thors (BBSU followed by 4-count American Hammer = 1)
    o 20 x Diamond Merkins
    o 60 x LBC’s
    o 50 x American Hammers (2 is 1)
    o 40 x Flutter Kicks (4 is 1)
    o 30 x Rope Climbs (2 is 1)
    o 20 x Leg Levers
    o 1 x 90-Second Plank
    o 28 x Plank Jack Shoulder Taps (2 is 1)
    o 7 x Diamond Merkins
    o 25 x Captain Thors (BBSU followed by 4-count American Hammer = 1)
    o 21 x Bonnie Blairs (2 is 1)
    o 8 x Diamond Merkins
    o 3 x Sprints to cones and back

    • Totals:
    o 119 x Captain Thors (BBSU followed by 4-count American Hammer = 1)
    o 64 x Burpees
    o 60 x LBC’s
    o 51 x Merkins
    o 50 x American Hammers (2 is 1)
    o 46 x Hand Release Merkins
    o 44 x Plank Jack Shoulder Taps (2 is 1)
    o 42 x Side Straddle Hops
    o 40 x Flutter Kicks (4 is 1)
    o 35 x Bonnie Blairs (2 is 1)
    o 35 x Diamond Merkins
    o 32 x Jump Squats
    o 30 x Rope Climbs (2 is 1)
    o 20 x Leg Levers
    o 6 x Sprints to cones and back
    o 3 x Buddy Wheel Barrow to cones and back
    o 1 x 90-Second Plank

    Count-O-Rama and Name-O-Rama

    Learn about the 6th: Spaulding

    Announcements.

    COT / Prayers and Intentions.

    Reply

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