Workout at the Wall (aka Riverside Park)
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Date/Time
Date(s) - 08/17/2017
5:30 am - 6:15 am
The Q:
Spaulding and Turbo
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!
Have to park at Hood Park, Downtown Perrysburg, or one of the side streets (i.e. Cherry, Walnut, or Second Street).
Thanks to everyone in Pburg for coming out for the Turbo/Spaulding full body beat down. We had a good group of 14 guys with 2 FNGs in there to keep the group growing at a good pace.
12 Pax- Spaulding, Turbo (co Qs); Baxter, crab legs, shrinkage, tubes, virus, stark, soft serve, cobra, tots, monopoly
2FNGs -peeper & vegas
Turbo really led the charge coming up with a great circuit. I was just there for support and co-leadership. Also, a reminder to any one who is hesitant about leading, talk to someone who’s been around or anyone you want to get a co-Q going, it makes the process easy and feedback is always a good thing. I’m looking forward to seeing some guys get rid of their VQ cards in the upcoming weeks, way to step up!
The thang:
Turbo started us out with some light stretching and warm up after our quick demo then we went into the stations.
5 stations 5 minutes each
Station 1: top of the steps
Leg station
15 squats
15 side lunges-each leg
15 front lunges-each leg
15 calf raises-each leg
Station 2: top of ramp
Ab station
15 LBCs
15 flutter kicks
15 vertical leg crunches (try to touch toes)
15 American merkins
Station 3: 1/2 way up ramp
Shoulder station
15 straight arm raises to side (3 second count, flex shoulders at top)
15 straight arm raises to front (3 second count, flex at top)
15 shoulder/military press (3 second count, flex at top)
15 shrugs (3 second count, flex at top)
Station 4: bottom of stairs
Cardio/legs
Run stairs (63 each way) all the way up and down as many times as possible in 5 minutes- 3 minimum trips
Station 5: landing at bottom
Chest/tricep
15 regular merkins
15 wide merkins
15 diamond merkins
15 dips
We finished up with a bunch of announcements from Stark about a lot of awesome things going on. Read his post above for a recap. Then we got into some prayer intentions in our circle of trust. We had some concerns for family and friends as well as some of our Sylvania brother’s family members as well.
This group is growing and getting stronger (literally and figuratively) let’s keep it up! Good work today, especially when the rain came. It was an honor and a privilege for Turbo and I to lead this morning.