The Wall (Riverside Park)
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Date/Time
Date(s) - 02/06/2020
5:30 am - 6:15 am
The Q:
Hannibal
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.**
Break Thru your Walls
9 PAX: Lego, Mile High, Geppetto, Bambi, Coconut, Popeyes, Hannibal, Ponzi, Huffy (Q)
We started in the COT with the Misson Statement, Core Principles, Disclaimer and Counterama then got right to work with the beatdown. Due to the heavy snow fall the Beatdown was redone to keep the PAX safe and off the ramp and stairs. The beatdown consist of 3 stations: #1 the Hop Station, #2 the Core Station, and #3 the Merkin station. We would hit the first exercise at each station, Once complete move on to round 2, the 3 and repeat. From station #1 to 2 we duck walked 25 yards, station #2 to #3 we lunged 25 yards, and did a full lap from Staton #3 to #1 (about 125 Yards).
Station #1 – The Hop
Rnd 1 Step Up or Jump Ups 25 Reps
Rnd 2 Squat Jump Calf Raises 25 Reps
Rnd 3 Smurf Jacks 50 Reps
Duck Walk to Station #2
Station #2 – The Core
Rnd 1 30 Plank Jack Shoulder Taps 30 Reps
Rnd 2 30 Big Boy Situps with Double Jab 30 Reps
Rnd 3 50 Bicycles 50 Reps
Lunge to Station #2
Station #3 – Merkin
Rnd 1 20 Dips / 20 Merkins 40 Reps Total
Rnd 2 20 Incline Merkins/ 20 Derkins 40 Reps Total
Rnd 3 25 Superman Merkins 25 Reps
Lap to Station #1
All PAX made it through all of the rounds!! Great intensity Brothers!! We ended in the circle of trust with the Counterama / Namerama. Popeyes was the 6. He told us about how Mile High keeps bringing him out and how he got his name (he likes Chick fila) We ended in announcements and prayer. Two things stood out to me. the PAX busted tail hard even with the winter conditions, and I knew Mile High was an HIM, but the way he got Popeyes to go to the Beatdowns each morning is an example of what F3 is and should always be! True brotherhood!! Awesome job on the F3 reboot to Lego and welcome back to NW Ohio from Georgia!!
Wall 2.13.2020
Q: Moana
Pax: stark, Hannibal, Spaulding, coal, mile high and Bambi
10 10 count man maker
20 absolutions
30 lt. dans
40 heals to the heaven
50 dips
60 merkins
70 jump squats
80 high knees
90 lbc
100 ssh
Run service ramp after every exercise cluster—-> 5 burpees at top