Riverside Park (The Wall)
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Date/Time
Date(s) - 12/14/2017
5:30 am - 6:15 am
The Q:
Landslide
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!
You have to park at Hood Park, Downtown Perrysburg, or one of the side streets (i.e. Cherry, Walnut, or Second Street).
14’s on the 14th:
Date: 12/14/2017
Time: 5:30 – 6:15 AM
Location: The Wall – RiverSide Park
Q: Bourbon
PAX: 11 total: Stark, Yeti, TuPac, Bambi, Buttermaker, Virus, Casper, Woodstock, Zod, Landslide, Bourbon
F3 Mission: Fitness, Fellowship, Faith; To plant, serve and grow men’s small workout groups, in order to reinvigorate 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)
Warmup:
• 10 side lunges (per side; alternating sides)
• 10 deep squats
• 10 arm swings per side
• 10 jumping jacks
The Thang:
• Each exercise will consist of 14 reps
• Then each PAX charges the hill to the top of the wall
• Plank until all PAX reach the top
• 60 second wall squat (counted by each PAX in order until we reach 60)
• Run down the ramp to the bottom
• Repeat for next exercise
• Exercises:
o Carolina Dry Docks
o Merkins
o American Hammers
o Deep Squats
o Lieutenant Dans
o Burpees
o Flutter Kicks
o Diamond Merkins
Count-O-Rama and Name-O-Rama
COT / Prayers and Intentions: Thankful for the beauty God has provided with the snow and for our mental and physical abilities and the men that continue to show up and sharpen each other. Pray for all that are out driving today; Buttermaker’s boss who is having family issues; 2Pac’s court hearing this morning; All other intentions spoken and unspoken.
Announcements: 3rd F tomorrow at Panera Bread off of 20 at 6 AM; Convergence on Saturday at Close Park at 6:30 AM