Workout at the Fortress (aka Woodland Park/Fort Imagination)
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Date/Time
Date(s) - 09/23/2017
7:00 am - 8:00 am
The Q:
Location
Fort Imagination
Categories
Tags:
boot camp, Perrysburg
Boot camp style workout. At Woodland Park. Two large Playgrounds, Frisbee Golf Course, 1 Mile Dirt Track, HUGE Field. Plenty of space here to craft a diabolical smokefest for even the strongest PAX.
Entrance is off East Boundary. Kip Boulis Drive.
SATURDAYS always followed up with 2nd F (fellowship) at Lamplight Cafe and Bakery located at 121 W. Indiana ave. Great opportunity to get to know members of F3Toledo and refuel from the workout.
F3 Perrysburg – 9/23 – Woodland Park / Fort Imagination / Fortress
F3 Poker:
Beautiful foggy morning with slightly warmer temps for the season and wet grass.
Total headcount = 22
VQ: Bourbon
PAX: Stark, Cobra, Charmin, Buttermaker, Virus, Toby, SunDance, Casper, Mudvayne, Baxter, Peepers, Tots, Spaulding, Puck, Dos Equis, Sparkles, Venom, Landslide
FNGs: Kyle “BullsEye” Swederman, Jeff “Arsenal” Bobak, Isaac “Clubber” Nuamah
5 Core Principles
Warmup:
Everybody lay down in the grass to get the wet grass issue out of the way
10 single arm forward rotations (left then right)
10 single arm backward rotations (left then right)
10 front to back leg swings (left then right)
10 side to side leg swings (left then right)
15 jumps
15 knee to chest jumps
15 butt kicks (alternating legs)
25 jumping jacks
15 minutes of F3 poker, break for core workout, 15 minutes of F3 poker
F3 Poker Rules:
Count off into five teams
Each team works independently of other teams. Working as a team to complete tasks, but challenging themselves on an individual level.
Flip a card over, each member of the team completes the corresponding exercise with the card. Team cannot flip over next card until all members of the team have completed that task. (After the first 15 minute poker session, the Q changed this rule to allow the team to move to the next card once at least two members completed the exercise. All members must work on exercise until at least two members finish completely.) Once completed, flip over the next card, so on and so forth. Goal is for each team to create the best poker hand possible when both poker periods have ended.
Exercises:
Any suit of Ace = 15 burpees
Any suit of King = 14 burpees
Any suit of Queen = 13 burpees
Any suit of Jack = 12 burpees
All other cards are decided by that number of reps to corresponding exercise based on suit:
Spades = jump squats
Diamonds = hand-release push-ups
Clubs = mountain climbers
Hearts = 50 meter sprint (25m to cone and back = 1 rep)
Core:
60 crunches
50 Russian twists
2 minute plank
50 laying rope climbs
Count-O-Rama
Name-O-Rama
Circle of Trust
Intentions and Prayer
Announcements
2nd F at LampLight Cafe