New location for our Thursday boot camp style workout at Ford Park, Robert S.Hoag Field.
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Backblast for 7/30/2020 at Maumee High School
Intro:
Welcome to F3
Mission–To plant, grow, and serve small workout groups for men, for the reinvigoration of male community leadership.
5 core principles
Open to all men
Always Free
Always outdoors
Led in a rotating fashion by peers who are not professionals
Ends in a circle of trust
The Thang:
Cinder block burnout workout. “Blockhead”.
4 stations were set up at corners of the field. PAX counted off by 4 to pick their starting station.
Each station consisted of one block exercise and a target # of reps. The reps was supposed to be enough to push the pax to muscle failure point, after which they should remember the number completed, then move to a different station with their block. Always moving, always carrying the block. Keep your running tally of each exercise and move from station to station in any order until you’ve completed the total reps at all stations.
1. 50 squat thrusters
2. 100 american hammers (2 is 1, touch the ground with the block on each side)
3. 200 dips
4. 300 bent over rows
BONUS Round.
Pax gathered at the shovel flag in a lineup for the last 5 min. burnout.
50 block curls, 10 manmakers, 20 block swings followed by a heave for distance
COR
NOR
Woodstock (6) encouraged the pax to look for ways to strengthen bonds (3rd F, non-religious meet) and strengthen presence in the community, when community events become a thing again.
Prayers for Mile High’s family as they grieve their loss.
Backblast for 7/30/2020 at Maumee High School
Intro:
Welcome to F3
Mission–To plant, grow, and serve small workout groups for men, for the reinvigoration of male community leadership.
5 core principles
Open to all men
Always Free
Always outdoors
Led in a rotating fashion by peers who are not professionals
Ends in a circle of trust
PAX: Charlotte, Meatloaf, Mercy, Lonzo, Woodstock, Landslide, Coconut (Q)
Warmups:
SSH, Windmills, Chainbreakers in cadence
The Thang:
Cinder block burnout workout. “Blockhead”.
4 stations were set up at corners of the field. PAX counted off by 4 to pick their starting station.
Each station consisted of one block exercise and a target # of reps. The reps was supposed to be enough to push the pax to muscle failure point, after which they should remember the number completed, then move to a different station with their block. Always moving, always carrying the block. Keep your running tally of each exercise and move from station to station in any order until you’ve completed the total reps at all stations.
1. 50 squat thrusters
2. 100 american hammers (2 is 1, touch the ground with the block on each side)
3. 200 dips
4. 300 bent over rows
BONUS Round.
Pax gathered at the shovel flag in a lineup for the last 5 min. burnout.
50 block curls, 10 manmakers, 20 block swings followed by a heave for distance
COR
NOR
Woodstock (6) encouraged the pax to look for ways to strengthen bonds (3rd F, non-religious meet) and strengthen presence in the community, when community events become a thing again.
Prayers for Mile High’s family as they grieve their loss.