The Fortress (Woodland Park)
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Date/Time
Date(s) - 07/20/2019
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.
“It’s All About The Core”
Q: Rick “Huckleberry” Thielen
7/20/2019 @ 6:30 a.m.
The Fortress
PAX:
Thai Guy
Rhonda
Venom
Raven
Stark
Hannibal
Ponzi
TuPac
Huffey
Jennay
Flo
Casper
Iceman
Landslide
Bambie
Q: Huckleberry
F3 (Fitness, Fellowship and Faith)
Mission:
To plant, serve and grow men’s small workout groups, in order to reinvigorate male community leadership.
Principles:
Free of Charge.
Open to all Men.
Held Outdoors, rain or shine, heat or cold.
Led by Men on a rotating basis who participate in the workout with no training or certification-meaning you must be aware of your own limitations.
We end with a Circle of Trust.
Warm Up in Cadence
20 Side Saddle Hops
20 Lt. Dans
20 Imperial Walkers
20 Squats
20 Windmills
The Thang:
Low Plank Count -100 count
Hunch Back Merkins – 30
Low Plank Feet Up – 30
High Plank Knee Crosses- 30 each Knee
Hover Plank 30 count
Up and Overs – 20 each arm
Dive Bombs – 10
Side Plank – 10 each arm
Recovery: 20 Squats and 20 Waist Bends
High Lunges – 25 each leg
Buddy Chair Squats – 75 count
Buddy Pull Ups with Jump Ropes – 40 each
Reverse Planks – 10 reps
Half Boats – 40 count
Full Boats – 40 count
Buddy BBSU – 40 each
American Hammers – 60 (2 is 1)
Heels to Heaven – 50 count
Knees to Chest – 50 count
Low Plant Count – 100 count
Hands to Heaven – 50
Side Lunges -25 each side
Circle of Trust:
Count Off (1-16)
NOR
Six was Hannibal
Ask for Announcements and Prayer Intentions
Prayer
Concluded at 7:30 a.m.
2nd F at The Lamplight: