The Fortress (Woodland Park)
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Date/Time
Date(s) - 09/28/2019
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.
“Back to the 80s”
Date: 09/28/2019
Time: 6:30 – 7:30 AM
Location: The Fortress – Woodland Park
Q: Marius Paulikas
PAX: 14 total: Geppetto, Jennay, Isosceles, Stark, Flo, Huckleberry, Montoya, Tupac, Casper, Spaulding, Landslide, Ponzi, Bourbon, and Nimbus (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
• Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
• It must end with a Circle of Trust (COT)
Warmup:
• Side straddle hops in cadence
• Windmills in cadence
• Mosey around the Woodland Park parking circle
The Beatdown:
Men were divided into groups of 3-4. Each group was assigned a set of exercises to complete. Men were instructed to complete 10 reps at a time per exercise, and complete 80 reps total per exercise set. Following the 80 reps, men were instructed to run around the Woodland Park parking circle, return, and begin the next set. If all exercise sets were completed, men were instructed to repeat. Exercise sets were as follows:
Exercise sets:
Dips
Merkins
Decline Merkins
Air Pumps
(Run around parking circle)
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Big boy situps
LBCs
Flutter Kicks (4-is-1)
Imperial Walkers
(Run around parking circle)
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Iron Mikes (Jump lunges)
Jump squats
Burpees
Side-straddle hops
(Run around parking circle)
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Pullups / Australian Pullups
Rows with weights
Curls with weights
Overhead press with weights
(Run around parking circle)
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Plank Jacks (2-is-1)
Mountain climbers (2-is-1)
(Run around parking circle)
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While the beatdown was being conducted, a mixed variety of hard rock 80s songs were being played.
Playlist:
1. Disposable Heroes – Metallica
2. Love in an Elevator – Aerosmith
3. Turn Up the Radio – Autograph
4. Cult of Personality – Living Colour
5. Nothin’ but a Good Time – Poison
6. Welcome to the Jungle – Guns N’ Roses
7. Round and Round – Ratt
8. You’ve Got Another Thing Coming – Judas Priest
9. Creeping Death – Metallica
Count-O-Rama and Name-O-Rama
Learn about the 6th: Huckleberry
Announcements
COT / Prayers and Intentions