The Fortress (Woodland Park)
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Date/Time
Date(s) - 06/22/2019
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.
WHEN MURPHY MET SALLY
6/22/2019
THE FORTRESS
Q: Montoya
PAX: HANNIBAL, NIMBUS, CRAB LEGS, LANDSLIDE, HUFFY, CASPER, VENOM, RAVEN, BOURBON, HUCKLEBERRY
Purpose, Mission Statement, 5 Core principles
The Thang: We had combined two of the most favorite aspects of F3, The Murph and Sally. The workout entailed completeing the workout to the MOBY song FLOWERS and then running. The exercises were:
Pull-ups: Pull-up on Sally up, hang low on Sally down. Challenge: hang on the bar through whole song.
Push-ups: Push-up on Sally up, low plank on Sally down
Squats: Stand on Sally-up. Squat on Sally down
Sit-up: Full crunch on Sally-up, hold c-sit on Sally down
Lever up: Feet up on Sally-up, hold inch above the ground for Sally down
Run after each work out
At the end: 50 air presses
25-pushups
25-squats
25-situps
25-lever ups
Six: Casper
Prayer, annoucements, circle of trust