Workout at the Wall (aka Riverside Park)

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Date(s) - 08/10/2017
5:30 am - 6:15 am

The Q:
Matt "Virus" Haschak

Riverside Park


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).

1 reply
  1. Matt "Virus" Haschak
    Matt "Virus" Haschak says:

    Virus’ VQ BackBlast– 12 PAX 

    The Q: Virus 
    PAX-Charmin, Ticket, Tots, Spaulding, Sparkles, Monopoly, Mr. Belding, Shrinkage, Cobra, Buttermaker, Crablegs, and Stark 
    Welcome – F3 Mission and 5 Core Principles 
Prison Cell Merkin Burpee (PCMB) – 10 
    PAX had to visit four stations.  Each time they visited they did one workout and moved onto the next. Each revisit to the station required an exercise that was progressively more difficult. 

    Station 1 – Cardio 
    Visit 1 – 5 sprints, at the end of each sprint the PAX did 30 fast alternating knee raises 
    Visit 2 – 4 sprints, at the end of each sprint the PAX did 20 half-tuck jumps 
    Visit 3 – 3 sprints, at the end of each sprint the PAX did 10 tuck jumps 
    Run up the ramp to the top of the wall. 
    Station 2 – Core 
    Visit 1 – 30 plank walks (unless you are Spaulding and did 50) 
    Visit 2 – 20 plank walks and legs in 
    Visit 3 – 10 plank walks to squat 
    Run to the west part of the top of the wall 
    Station 3 – Legs 
    Visit 1 – 50 high jump squats 
    Visit 2 – 50 run lunge squats 
    Visit 3 – 10 single leg squats L, 10 single leg squats R  
    Run down the ramp, down the ramp to base of the hill. 
    Station 4 – Upper Body 
    Visit 1 – 50 wide merkins 
    Visit 2 – 35 merkins 
    Visit 3 – 20 military merkins  
    Timing worked out so that the majority of the PAX made all 12 visits 
    All PAX met at the base of the wall for team building wall squats.  Each PAX broke from the wall to do 3 reps of 45lbs curls.  Halfway through someone decided to spontaneously start passing a 25lb dumbbel down the line for an extra challenge. 
    Next all PAX got on their six, holding their legs up while each PAX broke from the formation to do 3 reps of “Arnold Presses” with 25lb dumbbells. 
    Count-o-Rama, Name-o-Rama, COT 
    Prayer intentions and a very eloquently worded prayer led by Sparkles to close out our workout for the morning. 
    I appreciate all the support and kind words from everyone as I executed my VQ.  Special thanks to Mr. Belding and Ticket for making the trek down to P-burg to join us.  It was an honor lead my first Q with all of my F3 brothers.                                                                                                                                                      



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