The Wall (Riverside Park)
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Date/Time
Date(s) - 07/18/2019
5:30 am - 6:15 am
The Q:
Coal
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!
Best Parking is on Cherry Street. **Please be considerate when you park on the side streets, keep the Mumblechatter at a minimum out of respect for the residents.**
Backblast – July 18, 2019
AO: The Wall – Riverside Park – Perrysburg, OH
QIC: Geppetto
PAX: Stark, Huffy, Klinger, Landslide, Hershey, Tin Man, Crab Legs, Hannibal, Ponzi, Raven, Geppetto, Huckleberry, Hazmat, Coconut, Charmin, Van Gogh
Workout: 1, 2, 3, 4
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
Warm up:
-(20) Side Straddle Hops (IC)
-(20) Merkins (OYO)
-(20) Mountain Climbers (IC)
-Run to Hood Park
-(20) Squats (IC)
Bear Crawl up driveway to 2nd street light, Crawl Bear down
-Partner up – (10) Hello Dolly Jump Overs per partner
Run back to The Wall
The Thang:
On your own at your pace
(5) Burpees -> Run to top of stairs -> (5) Burpees -> Run to bottom of stairs
(10) Jumping Lunges -> Run up ½ ramp -> (10) Jumping Lunges -> Run down ½ ramp
(15) Dips -> Run to top of stairs -> Run to bottom of stairs -> (15) Dips
(20) Plank Jacks -> Run up ½ ramp -> (20) Plank Jacks -> Run down ½ ramp
(25) Big Boy Sit Ups -> Run to top of stairs -> (25) Big Boy Sit Ups -> Run to bottom of stairs
Repeato if you get through full cycle.
Cool Down:
(10) Heels to Heaven (IC)
(10) Fire Hydrants each leg (IC)
James Bond
Time was called and we circled up for:
Count-O-Rama – Sixteen
Name-O-Rama
Sharing of the six – Hershey – EH’d by Huffy after repeated attempts (nice job Huffy!) Got his name because he is from Harrisburg, PA which is near Hershey, PA. Continues to post for the accountability and moral support from the PAX.
Announcements: F3/FiA 2.0 workout Sunday at 2pm at The Fortress. Bedford 5K with a beatdown in August. Poll is up on Mumble Chatter on the future of Pride Rock (2.0 friendly language and actions and vs. debauchery).
Ball of Man – Prayers for Raven’s friend Candyman who is in the final stages of cancer. Prayers for the at risk youth heading on a camping trip.
Spreadsheets from the Gloom: Low 70’s. Muggy. Soupy. Gross. PAX put in some good work today in hot conditions. As we were getting ready to head out a jogger passed by and Stark asked if he wanted to join us. Grumpy Jogger Man: “I got my exercise in today”. Stark: “Well at least join us next time for the comradery.” Grumpy Jogger Man: “No thanks, I comradery myself”. OK then.
It was and always is an honor to lead.