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) - 05/28/2018
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.
Beatdown was held at Fallen Timbers Monument, which commemorates General Anthony Wayne and all the soldiers who died during the battle of Fallen Timbers.
7 PAX came out in the sweltering heat and humidity to pay their respects: Venom, Q*Bert, Bourbon, Bambi, Landslide, Tupac, and Woodstock (Q)
We covered the 3F’s, Mission, Principles, and Disclaimer.
We also reviewed why we have a memorial day: honor and commemorate those who have fallen in service to our country – and discussed the differences between Memorial Day, Veterans Day, and Armed Forces Day.
This workout today is going to honor those who have served and gave all. YHC asked the PAX to always remember that those who we are commemorating were volunteers doing what they felt they needed to defend this nation and paid the ultimate price. They have no say in where they go, when they go, or how they go. These men and women are the embodiment of high impact and more than worthy of your respect.
To start the workout, we paid tribute in an F3 fashion – playing Taps while holding plank. PAX were silent and reflective.
YHC explained that going forward, if you hear taps we will all stop and hold plank until it is over and then do 10 burpies.
1) Merkins and bear crawls – 20 merkins, bear crawl to cone 1. 20 merkins, bear crawl to cone 2. 20 merkins, bear crawl to cone 3. 20 merkins, bear crawl to path. run longest route around back to starting point and repeato until Q calls time. Did 2 rounds, plus one playing of Taps.
2) hill run and legs – we will indian run down the hill to the turn, did 20+1 Lt. Dans, (someone suggested 21, as a fitting tribute to 21 gun salutes, YHC agreed) then Indian run to the top and hold squats for the duration of taps. Indian run down for 21 squats, then finished with a longer run back to the monument.
Played Taps again (plank + 10 burpies).
Due to time, YHC asked the PAX to choose between 3 and 4. PAX chose 4.
They didnt choose this – 3) core and more – run laps on the monument path, counting off as we go. at each 60 count, we will get on our 6 and do flutter kicks (25 x 4), LBC’s (25), heels to the sky (20) 10 minutes.
They did choose this: 4) partner up. PAX 1 will exercise while PAX 2 runs up and over the footbridge (to gate on other side and back) – as a group, must complete 100 merkins, 100 LBC’s, 200 squats.
PAX did great, pushed through the and embraced the suck. Ended in a COR, NOR, with Bourbon as the 6. Prayers and intentions were offered up for all those who have given everything for our freedoms. PAX also discussed the rate of 22 Veteran suicides a day, and YHC asked that if you know a veteran, reach out to them and be there. Lets get that number down to 0.