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) - 10/22/2018
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.
Bambi Birthday Bash BB
Time: 5:30 – 6:15
Location: The Gauntlet…aka Rivercrest Park
PAX: Buttermaker, Tupac, Chanel, Yeti, Stark, Bourbon, Hazmat, Geppetto, Montoya, Venom, Bambi, Landslide.
F3: Fitness, Fellowship, Faith
Mission: To plant, grow and serve small workout groups for men for the invigoration of male community leadership.
Principles of F3 Workouts: Are free of charge, Are open to all men, Are held outdoors, rain or shine, heat or cold, Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary, End with a Circle of Trust
Safety & Disclaimer: I am not a professional, Participate at your own risk, Modify anything as needed & Ask questions at any time.
The Thang: Bambi Birthday Bash
All PAX counted off into 5 groups, 2 groups with 3 and 3 groups with 2 and started at 1 of 6 stations. Upon completion of the prescribed exercises the PAX were to rotate to thenext station as a group. The stations were as listed below:
Station #1) Merkin Renegade Rows with 25#, 35# or 40# dumbells. x35
Station #2) Charlotte curls (Charlotte is the 40# sand tubes). x35, 2 is 1
Station #3) Plate Triceps Extensions with 25# or 30# plates. x35, 2 is 1
Station #4) Kettlebell swings with 35# or 35# kettle bells. x35, 2 is 1
Station #5) Sandbag front overhead press with 40# sandbags. x35, 2 is 1
Station #6) 1/4 mile run around elementary school
Repeato until time expired.
*Each group completed 11 stations.
Ended with Count-O-Rama, Name-O-Rama, CoT
The Six: Artois was Hazmat, he was EH by Flo and initially came to 3rd F and then there was relentless EH’ing to get him to post for workouts at 3rd F. Hazmat lives in a house with all girls and really keeps coming out for the male companionship. Hazmat shared a story about his first ruck; he had to leave early and loaned his pack to someone else…when he got to his car he realized that he left his keys in his pack. He could not run without a pack to catch up and get his keys. He ended up waiting for the ruck to complete. Last Tuesday he was late to the Ruck and with his ruck on he was able to Ruck-run and catch up to the PAX. Hazmat did not share in the CoT but he is down over 75 lbs in the last year and is quickly turning into a beast according to this Q.