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) - 08/09/2018
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).
The big 5-0
Pax: -Cole, Casper, jappetto, buttermaker, Tupac, landslide, Stark, Chanel, ponzi, hazmat
50 of each expercise broken up in different stations on the wall.
Station 1 bottom- 5 reps, then run up the stairs to station 2-10 reps of same exercise, run over to the top of the ramp to station 3- 15 reps of same exercise, run down the ramp to station 4- 20 reps of same exercise, run back to station 1 for next exercise… repeat course with new exercise each lap.
Exercises in order
3. Carolina dry docks
4. Lunge 2=1
5. Side tri-rise do full reps per arm
6. American hammers 2 =1
Ended with countorama, nameorama, the 6, and COT
Spaulding led prayer