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) - 09/17/2018
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 – Stark
PAX – Crab Legs, TuPac, Landslide, Montoya, Dutch, Casper, Woodstock, Mile High,
2 Steps forward, 1 Step Back
2 Tracks of 7 Cones. Track one spaced Approx 20 Yards apart down parking lot lines. Track 2 (shorter track) spaced approx. 15 yards apart. This Allows for 5 stops. Each round you move ahead 2 cones and perform exercise ONE and then move back one set of cones and perform exercise TWO. Then up 2 cones, and back one…so on.
Round 1.) Long Track – Movement was running between cones.
Exercise 1 on the forward movement – Merkins – 20 reps at each stop
Exercise 2 on the backwards movement – Plank Jacks – 20 reps at each stop
Hold plank until all PAX finish
Suicide Side Shuffle All the way back to start
Round 2.) Short Track. Movement was Bear Crawls forward and Crawl Bears back
Exercise 1 on the forward movement – SSH – 20 reps at each stop (4 count)
Exercise 2 on the backwards movement – Bicycle Crunch – 20 reps at each stop (2 is 1)
Hold boat until all PAX finish
Suicide Sprint All the way back to start
Round 3.) Short Track. Movement was Lung forward and Reverse Lunge back
Exercise 1 on the forward movement – Peter Parkers – 20 reps at each stop
Exercise 2 on the backwards movement – Imperial Walkers – 20 reps at each stop (2 is 1)
Hold Leg Lift until all PAX finish
Karaoke Suicide All the way back to start
Bonus Round 4.) PAX choice Track. Had enough time for a quick round. Dropped rep count to 5. Movement was running between cones
Exercise 1 on the forward movement – Burpees – 5 reps at each stop
Exercise 2 on the backwards movement – Carolina Dry Docks – 5 reps at each stop
COR, NOR, Montoya was the 6, Continued prayers for those who are sick and fighting terrible diseases, Woodstock’s hopeful career advancement, the East Coast from Hurricane Florence. And special thanks to one of our strongest PAX TuPac who battled the Paula Abdul workout with me twice in two days. You are a Beast and push me in so many way TuPac. God Bless!