http://f3toledo.com/wp-content/uploads/2017/07/20170824_133908.jpg 679 1600 Matt Yarder http://f3toledo.com/wp-content/uploads/2020/08/F3Logo-White.png Matt Yarder2017-08-30 16:03:212018-11-16 19:42:43Rivercrest Park (The Gauntlet)
Rivercrest Park (The Gauntlet)
Date(s) - 05/21/2018
5:30 am - 6:15 am
boot camp, Perrysburg
Bootcamp style workout. Huge AO! 1/2 mile and .9 mile track. 2 Large pieces of playgroup equipment for pullups and hanging exercises. Over half a dozen soccer and lacrosse fields. The possibilities are endless for your Monday beatdowns!
The First Monday of each month will be a Murph workout in honor of Lt. (SEAL) Michael Murphy.
QIC – Poodle
PAX – 9 – Virus, Buttermaker, Woodstock, Spalding, Tupac, Emeril (FNG), Coal, A10 (FNG), Poodle
It was a beautiful dry-ish 57 degree morning in the gloom, the Pax were ready to put in some work. We welcomed 2 FNG’s, did a review of the F3 Principles and got after it:
-Warm up in cadence with 25 side straddle hops, 20 windmills, Michael Phelps OYO, followed by some light jogging, high knees, butt kicks, side shuffles.
“Elevate with your feet on the ground/wall” Workout consisted of the following:
-After the warm up the PAX performed sets of 10 consisting of balls to the wall with a short jog to perform burpees with total sets of 10 between the two exercises. The PAX were serenaded throughout the workout to the sounds of Eminem, Godsmack, Rage, Trick Daddy and some other “throwback” music!
The next part of the workout consisted of pax heading out to Mt. Burg in an Indian Run formation. The Pax proceeded up and down the hill one at a time (with 6 guys going at once). At the end of each set up and down Mt. Burg the PAX performed 10 decline merkins, back up and down the hill followed by 10 curls, back up and down followed by 10 incline merkins. We went through this repetition 3 times with the downtime PAX doing American hammers & LBC’s.
The PAX worked well together to avoid any issues on the hill and powered through the beat down.
-We welcomed to F3 Joel “A10” Jerger and Henry “Emeril” Geha who both dominated their first workouts.
BOM – Prayers for the for our kids to be safe in school, for everyone and their family’s health, and as always for the troops.
Great work this morning boys, I appreciate the opportunity to lead such a strong group