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) - 03/22/2018
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).
PAX: Rooster, Flo, Stark, Spaulding, Tupac, Casper (Q)
3F’s, Mission, 5 Core Principles
Short discussion about the purpose of birds flight in a ‘V” formation
1) Allows all members to look out for one another
2) The leader, in the center, takes the brunt of the wind resistance, allowing all others to reduce drag/wind resistance. As in F3, the flock is led in a rotating fashion, allowing each member to move to the front and lead. A good lesson in stepping forward when necessary and also in stepping back to allow others to lead.
Designed to be non-stop motion, PAX were informed that at all times, an individual needed to be holding plank as all other PAX performed 5 other exercise stations. Switches were timed according to either 50 reps of an exercise or to when a PAX said they could do no more. Rotations were through (1) plank station, (2) Ab exercise of choice (LBC, Pickle Pounders, Pulse Ups, American Hammers), (3) stair ascent/descent, Bear Crawl/Hops(hop forward on one leg in bear crawl position), (4) Air squats/lunges, (5) Merkin/Incline/Decline, (6) Dips
Stark 6 – told a lot of good stories about the early days of F3Toledo, how he got his name, how Kitty got his name, how he was EH’d
BOM, Ended in COT
PAX really pushed and did not ease off for the duration. Still hitting 50 rep countouts as we ran out of time. Nice work! It was truly an honor.