The Wall (Riverside Park)
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Date/Time
Date(s) - 03/12/2020
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.**
03/12/2020 – Step into the Dodecagon:
Date: 03/12/2020
Time: 5:30 – 6:15 AM
Location: The Wall – RiverSide Park
Q: Bourbon
PAX: 12 total – Chanel, Hazmat, Landslide, Charmin, Geppetto, Chubs, TuPac, Spaulding, Bambi, Hannibal, Casper, and Bourbon (Q).
F3 Mission: Fitness, Fellowship, Faith; To plant, grow, and serve small workout groups for men for the invigoration of 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 Statement
The Thang:
• Warmup with 21’s. As many rounds as it takes to complete together. 5 burpee penalty for each missed round.
o The group missed the first go and were penalized with 5 burpees. They nailed it on the second try.
• Dodecagon:
o PAX gathers in a circle. First in circle rolls the dodecagon. PAX completes the reps and exercise that it lands on.
o After every 5 rolls, PAX sprint up the stairs then down the ramp
o Repeato
• Actual Workout (in order):
o 21 x Side Straddle Hop (4-count in cadence)
o 5 x Burpees
o 21 x Side Straddle Hop (4-count in cadence)
o 1 x 2 Minute Run
o 15 x Side Straddle Hop (4-count in cadence)
o 10 x Merkins
o 10 x Mountain Climbers (2 is 1)
o 10 x Mountain Climbers (2 is 1)
o 1 x Sprint to top of stairs and down ramp
o 10 x Merkins
o 10 x Squats
o 1 x 10-Count/Water Break
o 10 x Mountain Climbers (2 is 1)
o 25 x LBC’s
o 1 x Sprint to top of stairs and down ramp
o 10 x Mountain Climbers (2 is 1)
o 25 x LBC’s
o 10 x Frog Jumps
o 10 x Squats
o 10 x Merkins
o 1 x Sprint to top of stairs and down ramp
o 10 x Frog Jumps
o 10 x Lunges (2 is 1)
o 1 x 10-Count/Water Break
o 10 x Squats
o 15 x High Knees (2 is 1)
o 1 x Sprint to top of stairs and down ramp
o 10 x Lunges (2 is 1)
o 10 x Frog Jumps
o 15 x Side Straddle Hop (4-count in cadence)
o 10 x Merkins
o 10 x Burpees
o 1 x Sprint to top of stairs and down ramp
• Totals:
o 72 x Side Straddle Hop (4-count in cadence)
o 50 x LBC’s
o 40 x Merkins
o 40 x Mountain Climbers (2 is 1)
o 30 x Frog Jumps
o 30 x Squats
o 20 x Lunges (2 is 1)
o 15 x Burpees
o 15 x High Knees (2 is 1)
o 5 x Sprint to top of stairs and down ramp
o 2 x 10-Count/Water Break
o 1 x 2 Minute Run
• Count-O-Rama and Name-O-Rama
• Learn about the 6th: Chubs
• Announcements
• COT / Prayers and Intentions