http://f3toledo.com/wp-content/uploads/2017/07/The-Wall-1.jpg 540 960 Matt Yarder http://f3toledo.com/wp-content/uploads/2020/08/F3Logo-White.png Matt Yarder2017-08-30 16:19:562018-11-16 19:49:02Riverside Park (The Wall)
Riverside Park (The Wall)
Date(s) - 03/15/2018
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!
You have to park at Hood Park, Downtown Perrysburg, or one of the side streets (i.e. Cherry, Walnut, or Second Street).
QIC – Stark
PAX – Rooster, Coal, TuPac, Woodstock, Venom, Casper, Bambi
The Thang – “The Buzz Saw”
The concept is based on how we sharpen each other as men when we combine our strengths together. A single tooth on a saw blade is ineffective and relatively useless. But if you encircle the entire blade with teeth working together it becomes a powerful instrument. I never realized how many areas of my life I could strengthen without these other men pushing me to be a better father, husband, business owner, and service leader in my community. We form the blade together.
A slightly new take on circuit work. 12 Stations setup in a circle at bottom of the Wall. PAX would rotate through each station ddoing AMRAP in an allotted time. Instead of a timer on a watch or phone, we used each other. One PAX would start in the center and perform burpees. They were the timer. While they were doing the burpees the rest of the PAX would knock out AMRAP on their station. We did three rounds.
First Round was the longest timer and each PAX had to perform 25 burpees in middle. Then yell “ROTATE”. The next PAX in line would come to middle and perform burpees. Once all PAX finished burpees in middle the round was done.
Round 2 (15 burpee timer)
Round 3 (10 Burpee timer)
1.) Australian Merkins
2.) Run steps
3.) American Hammers with weight
4.) Plank Up Downs
6.) Weighted jump rope
7.) Swimmer Merkins
8.) Carolina Dry Docks
10.) 3-count Merkins
11.) Reverse Fly’s with Weights
12.) Reverse Plank with Leg lifts
CAR,NAR, COT – Tupac was the 6. One of our strongest PAX and legendary run of 100 posts in less then 100 days. I only hope to have half his ambition and drive when people yell “repsect” for me in the COT in 14 years. Keep fighting TuPac, you will catch me one of these days 😉 I am not going to make it easy though!