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) - 09/10/2018
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.
Backblast – September 10, 2018
AO: The Gauntlet – Rivercrest Park
PAX: Stark, Bourbon, Rooster, Leia, Venom, Tupac, Landslide, Woodstock, Coal, Montoya, Mile High, Dutch, Thumper, Mike “Twister” Farrar (FNG)
Workout: Pick ‘em
The “Thang”: First Half – Start by running 20 yards downfield and back. Then select from a group of five 1st half exercises and complete 20 reps:
-Cleveland Browns Burpees
-Miami Dolphin Merkins
-Detroit Lion Lunges [2 is 1]
-Los Angeles Chargers Leg Lifts
-New Orleans Saints Squats Air Presses
Now run 40 yards downfield and back and select from the remaining exercises and do 40 reps. Repeat at 60, 80, and 100 yards, doing 60, 80, and 100 reps respectively from the exercises on the 1st half list without selecting an exercise twice.
Once complete, move onto the 2nd Half, and in the same fashion as the 1st half, complete the following list of exercises:
-Pittsburgh Steeler Situps
-Carolina Panther Dry Docks
-Seattle Seahawk Side Straddle Hops [2 is 1]
-New England Patriot American Hammers [2 is 1]
-Philadelphia Eagle Plank Ups
Once 2nd half is complete, move onto Overtime with the exercise choices of:
-Indianapolis Colts Imperial Walkers [2 is 1]
-New York Giants LBC’s
-Green Bay Packers Plank Shoulder Taps [2 is 1]
-Atlanta Falcons Flutter Kicks [2 is 1]
-Denver Broncos Mountain Climbers [2 is 1]
If all three rounds are completed, 900 reps and a mile of running would be accomplished. If there is time remaining, repeato beginning with the first half.
Sharing of the six – Venom who comes for the 1st F but is motivated to keep posting because of the support and 2nd F from the other members of the PAX. And he is afraid of spiders, thus “Venom”.
Naming of the FNG – Twister. As we did Name-O-Rama Twister said “F4” instead of “FNG” and Twister was the obvious choice for a name!
Announcements – 9/11 Convergence ruck and Star Course training ruck, both this week.
Ball of Man – Prayers for Bambi, his family, and their 2.0 who is sick, and guidance throughout the week for us to be better fathers, coworkers, husbands.
Spreadsheets from the Gloom: With rain clouds looming, YHC was impressed by the number of PAX who posted. However, with this group of HIM’s it doesn’t surprise me anymore the number of men who show up and show out. Mumble chatter was low today, maybe because of the weather, but definitely because we sorely missed our Mumble Chatterer-in-Chief, Bambi. Respect to Steeler fan Tupac who finished the 1st half, 2nd half and overtime, however the workout still ended in a tie. Bummer. We all got better today. It was an honor to lead.
09/10/2018 – Pre-Beatdown Ruck at the Necropolis:
Time: 4:30 – 5:15 AM
Location: The Necropolis – Rivercrest Park
PAX: 3 total: Rooster, Thumper, and Bourbon (Q)
F3 Mission: Fitness, Fellowship, Faith; To plant, serve and grow men’s small workout groups, in order to reinvigorate 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
• It must be peer led in a rotating fashion by men who participate in the workout, with no training or certification necessary
• It must end with a Circle of Trust (COT)
Bourbon, YHC, rushed through the mission and principles on a cooler than normal morning as we began our jog with rucks. YHC explained that we would be jogging as best as we can in preparation for the Star Course challenge coming in early October. Rooster was joining us for the first time on one of our fast paced rucks.
We ran the 1.25 mile route of the park on repeato. We took off jogging/ruck-running and ended up settling in at a comfortable fast pace for ¾ of the loop and rucked normally for the ¼ of the route along Eckel Junction Road.
Conversation was good. We heard about Rooster’s amazing trip and sites. We discussed strategy for the Star Course coming up. We discussed work and all kinds of other fun things. We also had a surprise visit from a black cat with a long bushy tail and a white stripe down the back. As we quickly realized it was a skunk we escaped without stink. Close call!
In total, we covered 4.34 miles in 47:25 for an average pace of 10:56/mile. Solid work by all.
Lots of great discussion was had in between catching our breaths. A true 2nd F workout was had and enjoyed.
Count-O-Rama and Name-O-Rama
Learn about the 6: postponed to after the beatdown
COT / Prayers and Intentions: Thankful for the men of F3 and our abilities to be able to gather and workout like we do. Bambi’s family and son.