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 11:10:092017-07-28 11:10:09Workout at the Wall (aka Riverside Park)
Workout at the Wall (aka Riverside Park)
Date(s) - 08/14/2017
5:30 am - 6:15 am
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).
Tots VQ BackBlast – 16 PAX
PAX – Stark, Charmin, Shrinkage, Landslide, Virus, Spaulding, Turbo, Monopoly, Schizo, Crablegs, Shingles, Deus, Splinter, Baxter, Tots, Soft serve, Buttermaker – owi.
Welcome – F3 Mission and 5 Core Principles
Station 1: 5 minutes of: 15 jumping jacks, 15 squats, 15 lunges each leg
Station 2: 5 minutes of: 10 sit-ups, 10 Russian twists, 10 flutter kicks
Station 3: 5 minutes of: Jump Rope
Station 4: 5 minutes of: 10 regular merkins, 10 incline merkins, 10 dips
Group circle: 2.5 minutes of: 10 mini crunches, 10 leg levers, 10 hello dollys
Then 3 minute plank.
End with a circle of trust, and a prayer led by Stark.
Thanks guys, great seeing you all this morning