The Fortress (Woodland Park)
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Date/Time
Date(s) - 12/14/2019
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.
QIC – Stark
PAX – Isosceles, Flo, Casper, Jennay, Raven, Sparkles, Flubber, Hannibal, Ponzi, Huffy, Van Goghe, Meatloaf, Charmin, Moana
Warmup – Burpee Bump Run
The THANG:
Pax will work on a pyramid and every THIRD round run a circuit.
Pyramid
Level 1
1 – pullup
2 – walking lunges (1 is 1) (with weight for up button)
3 – curls
4 – bench Press cindy or dumbbell(s)(with Leg Lift for up button)
Level 2
2 – pullups
4 – walking lunges (1 is 1) (with weight for up button)
6 – curls
8 – bench Press cindy or dumbbell(s)(with Leg Lift for up button)
Level 3
3 – pullups
6 – walking lunges (1 is 1) (with weight for up button)
9 – curls
12 – bench Press cindy or dumbbell(s)(with Leg Lift for up button)
Run the “I CAN” Circuit, short loop around Fortress, 4 stops
20 reps each
Imperial Walkers (2 is 1)
Carolina Dry Docks
Ankle Taps (2 is1)
Never Surrenders (New made up by yhc, basically a Surrender with an added Squat)
Continue with Pyramid
Level 4
Same exercises
4
8
12
16
…..
All the way to Level 10
10
20
30
40
Run Level 10 Twice and head back down.
Run the circuit after rounds 3, 6, 9 on way up and down.
Halfway through YHC instructed the Pax to grab a partner. They were to continue on the pyramid from whatever the lower level of the two of them. While one continued the pyramid the other immediately started the circuit. When the partner got back from the circuit they switched.
The workout was never meant to be finished. All that mattered was that either OYO or on a team you gave it your all for the duration of the challenge.
COR, NOR, Sparkles was the 6. Great seeing him post regularly again.
Prayers for Moana as he welcomes his son to the world today (Sunday the 15th as I type this).
Always a Pleasure
Always an Honor
~Stark