Workout at the Fortress (aka Woodland Park/Fort Imagination)
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Date/Time
Date(s) - 09/30/2017
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.
QICs = Stark, Tots, Bourbon
PAX = Bull, Dos Equis, Spaulding, Wolfgang, Boulder, Landslide, Venom, Charmin, Baxter, Virus, Captain Stubing, Buttermaker, Mudvayne
FNGs = Kevin “Winslow” Tony, Gaven “Red Rider” Smith
Bourbon (First Third Q)
Complete this with a partner. One partner does the exercise while the other planks. Switch when one gets tired.
50 merkins
50 jump squats
40 pull-ups
40 jump lunges (alternating legs, once each side = 1 rep)
30 dips
30 box jumps
20 chin-ups
Tots (Second Third Q)
Complete as fast as possible and repeat until timer of 17 minutes goes off.
Buddy carry 25 ft, switch
Buddy pull 25 ft, switch
Buddy wheel barrow 25 ft, switch
Leapfrog back 50 ft
20 under overs – each buddy
50 sit-ups- each buddy
20 buddy leg pushes – switch
20 buddy getups
Stark (Last Third Q)
20 Bropees (Partner High 10 Burpees)
Group Relay Sprints (Group of 4-5)
50 Yards Each time Down and Back. (100 yard total sprint)
PAX not sprinting had to perform an exercise while they waited for their turn in the relay
Round 1) Kickouts With Arm Circles
Round 2.) Swimmers
Round 3.) Squat Jacks…and then just held squat while waited because quads were shredded
Round 4.) Dips in crab position. Raise one leg to increase difficulty
Circle up around Betty The Bell
Around the Clock
Even Number – Plank Jacks
Odd Numbers – Leg Lifts
Q was the hour hand. Started at 1 o clock did 1 Leg lft, quickly roll to front and perform 2 PLank Jacks, Roll to your six and do 3 leg lifts. All the way to 12 o clock. 15 second Recovery and come back down the clock. 78 Reps per exercise.
Count-o-rama, Name-o-rama
Prayers for all the new babies coming, health and strength of each other and family and friends and PAX heading to first GoRuck Light event.