The Fortress (Woodland Park)
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Date/Time
Date(s) - 12/28/2019
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.
17 PAX
1) Slurpee (VQ)
2) Pacer (CoQ)
3) Hatch (FNG)
4) The General (FNG)
5) Patton (FNG)
6) Flo*
7) Jennay
8) Sparkles
9) Bourbon
10) Ponzi
11) Booyah
12) Huffy
13) Casper
14) Stark
15) Huckleberry
16) Tupac
17) Charmin
1) Intro
– F3
-Mission
– 5 Core Principles
2) Warm Up
– Calf Raises
– Wind Mill
– Imperial Walkers
– Chain Breakers
– Air Squats
– Air Presses
– SSH
– Warm Up Run
3) The THANG
– 7 Burpees 6 ct
– 7 Merkins 2=1
-21 secs Plank
– Rinse and Repeat 3x
– 21 LT Dan OYO
– 21 Squat Jump
– 21 secs Al Gore
– Rinse and Repeat 3x
– 21 Chain Breakers (4 ct)
– 21 Air Preses (4 ct)
– 21 secs Zombie or Tpose
– Rinse and Repeat 3x
– 21 Flutter Kick (4 ct)
– 21 Scissor Kick (4 ct)
– Rinse and Repeat 2x
– Guantanamo (2 laps)
4) Circle of Trust
– Count-o-rama
– Name-o-rama
– Flo (6)
– Announcements
– 3 FNG’s
– Prayer Intentions/ Prayer