Riverside Park (The Wall)
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Date/Time
Date(s) - 09/27/2018
5:30 am - 6:15 am
The Q:
Landslide
Location
Riverside Park
Categories
Tags:
boot camp, Perrysburg
Boot camp style workout. On the River. Amazing way to watch the sun come up and start the day with sweat pouring over your rejuvenated soul. Some ramps, lots of steps, a little concrete, a little grass, all the fixens for beautifully scripted beatdown!
You have to park at Hood Park, Downtown Perrysburg, or one of the side streets (i.e. Cherry, Walnut, or Second Street).
50/50+
Date: 9/27/18
Time: 5:30am to 6:15am
Location: The Wall…AKA Riverside Park, Perrysburg, OH
QIC: Geppetto
PAX: 16 total, including Q – Bourbon, Bambi, Woodstock, Chanel, Montoya, Tupac, Huffy, Casper, Stark, Buttermaker, Hazmat, Artois, Crab Legs, Dutch, Mile High
No FNG’s, so right into Mission and Principles.
F3 – Fitness, Fellowship, Faith
Mission –Plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it must:
• Be free of charge
• Be open to all men
• Be held outdoors, rain or shine, heat or cold
• Be led by men who participate in the workout in a rotating fashion, with no training or certification necessary. You versus you. Modify or stop an exercise if you need to. The most important thing is that nobody gets hurt.
• End with a Circle of Trust
Count-O-Rama (16) to ensure we end with the same number we start with.
The “Thang”: After COR, we warmed up with (20) four count Side Straddle Hops in cadence and (20) four count windmills in cadence. YHC then partnered and grouped the PAX. Sixteen was a perfect number. Two sets of partners would begin at one of the four designated stations and complete at least 50 reps each of three exercises from the station and move to the next station. The goal was for partners to push each other and make each other better. The partner who finished 50 reps first would continue reps until the second partner finished and that partner would do their best to keep up with partner #1. Stations were as follows:
STATION #1 – EXERCISE A – DIPS, EXERCISE B – SQUATS, EXERCISE C – BIG BOY SIT UPS
AFTER COMPLETING ALL THREE EXERCISES, RUN LOWER RAMP AND BEAR CRAWL UPPER STAIRS INCLUDING FLATS TO STATION #2
STATION #2 – EXERCISE A – IMPERIAL WALKERS (2=1), EXERCISE B – CAROLINA DRY DOCKS, EXERCISE C – FLUTTER KICKS (2=1)
AFTER COMPLETING ALL THREE EXERCISES, LUNGE WALK ACROSS TO STATION #3 AT TOP OF RAMP
STATION #3 – EXERCISE A – AMERICAN HAMMERS (2=1), EXERCISE B – HEELS TO HEAVEN, EXERCISE C – SHOULDER TAPS (2=1)
AFTER COMPLETING ALL THREE EXERCISES, RUN DOWN UPPER RAMP AND LOWER STAIRS TO STATION #4
STATION #4 – EXERCISE A – LEG LIFTS, EXERCISE B – MERKINS, EXERCISE C – PLANK JACKS (2 CNT. = 1)
AFTER COMPLETING ALL THREE EXERCISES, LUNGE WALK AROUND OUTER PATHWAY INTO CENTER CIRCLE STATION #1
We ended in a Circle of Trust with Count-O-Rama (16), Name-O-Rama, The Six – Montoya shared that the encouragement he receives from the group keeps him posting. Also, he really likes The Princess Bride, thus “Montoya”! Finished with Announcements and a Ball of Man with prayer. Announcement from Bambi and Woodstock motivating everyone to continue to post even with cold weather approaching. Per Bambi via Sipe, cold weather exercise is good for heart health and per Woodstock, continuing to post even once or twice a week is much easier than stopping cold turkey and trying to motivate yourself to start showing up again when the weather warms. Also, annual The Frog ruck event November 10th at 2:30am until 8:30am with 2nd F immediately following. Meet at Barry Bagels Maumee on Dussel. Prayers for Q-Bert and quick healing and for the Washington Local Schools community as they mourn the recent loss of three students. Gave thanks for the group of men who posted today. Asked for strength and guidance to make us better men. Amen.
Moleskin/Spreadsheet from the Gloom:
• Tupac was in his element right from the start as he broke from the circle during Mission and Principles to go EH a gentleman who was running stairs. Classic Tupac. We are blessed to have him in F3!
• Witnessed a good amount of Mumble Chatter and partners pushing each other. That was the goal of this workout. Make each other better. Iron sharpens iron!
• YHC needed to ask the night before for someone to bring a shovel flag! While I am sure there were shovel flags in trunks, it is my responsibility to ask up front. Lesson learned!
We all got better today. It was an honor to lead.
09/27/2018 – Pre-Beatdown Ruck at the Wall:
Date: 09/27/2018
Time: 4:30 – 5:15 AM
Location: The Wall – Riverside Park
Q: Bourbon
PAX: 3 total: Bambi, Montoya, and Bourbon (Q)
F3 Mission: Fitness, Fellowship, Faith; To plant, serve and grow men’s small workout groups, in order to reinvigorate male community leadership
Principles of F3:
• It must be free of charge
• It must be open to all men
• It must be held outdoor, rain or shine, hot or cold
• It must be peer led in a rotating fashion by men who participate in the workout, with no training or certification necessary
• It must end with a Circle of Trust (COT)
Disclaimer
The Thang:
We took off for downtown Perrysburg from the Wall to Hood Park and into the middle of town and back to the Wall. In total, we covered about 2.35 miles with an average pace of 18:21/mile.
Lots of great discussion was had with some vulnerability thrown in. A true 2nd F workout was had and enjoyed.
Count-O-Rama and Name-O-Rama
Learn about the 6: postponed to after the beatdown
COT / Prayers and Intentions: Thankful for the men of F3 and our abilities to be able to gather and workout like we do.