http://f3toledo.com/wp-content/uploads/2020/08/F3Logo-White.png 0 0 Matt Yarder http://f3toledo.com/wp-content/uploads/2020/08/F3Logo-White.png Matt Yarder2017-07-28 11:16:152017-08-01 16:57:55Workout at the Wall (aka Riverside Park)
Workout at the Wall (aka Riverside Park)
Date(s) - 08/10/2017
5:30 am - 6:15 am
Matt "Virus" Haschak
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).
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.