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) - 09/06/2018
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 WALL, WE’LL FIGURE IT OUT Beatdown began in the usual manner, with the F3 mission statement, and review of the 5 core principles.
Warmup was a mossie to hood park, up to the top of the hill. The first to reach the top, began the mossie back to the wall.
PAX counted off by 3s and split into three groups. We had three stations of which each group got to enjoy for 10 minutes. Each station took advantage of features found at this AO
Suicides up and down the steps
50 tricep dips on the ledge
50 inclined merkins on the ledge
Lunges up the entire length of the ramp
50 4 count side straddle hops
50 absolutions on the concrete (or location of choice)
100 Big Boy situps on the crete
200 LBCs on the crete
Q was needlessly concerned that the beatdown might be too easy judging by the comments. Perhaps the PAX are just a very kind group of men, or perhaps they were sincere in their complaints. Eitherway, I appreciate it!
Beatdown ended in a COT and prayer intentions offered
PAX=Montoya, Ponzi, Bourbon, Coal, Mile High, Jennay, Venom, Huffy, Gyro, Bambi, Hazmat, Crab Legs, Stark, Dutch
Thursday pre-ruck Run B.B.
PAX-Bourbon, Montoya, Dutch, Bambi
Started with mission and principles.
All PAX showed up with their rucks on ready to run. The ruck run started off from the flag pole and headed toward Orleans Park. From there the ruck run continued over the bridge to Maumee and along the river trail through side cut park. The humidity was intense and our performance was less than anticipated. By the 2 mile mark all PAX had turned back. Bouts of walking and running were necessary on the return trip. on this rain free morning all PAX looked like they just ran through a down pour.
For those of us training for the Star course it was eye opening just how soaked your wool socks can get from sweat, mimicking water rucking and pruny feet…not good.
Finished up with name o Rama and prayer.