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) - 09/13/2018
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 (#15 gentleman): Stark, Huffy, HazMat, MileHigh, LandSlide, Ponzi, Thumper, Bourbon, Dutch, Bambi, Tupac, Chanel, Buttermaker, Artois, Coal (Q)
Warmup run, to bottom of hill at Hood Park and back to the wall.
Partnered up, 7 exercises to complete work out. Reach goal per exercise with total sets per 2 man team.
Format. One person is doing exercise, partner is running up steps -> 5 Carolina Dry Docks (repeat) at top of steps -> running back down ramp. Rotate with partner once returns from run back down ramp.
E1: x400 LBC combined,
E3: x300 flutter kicks (2-1)
E2: x200 merkin
E4: x100 burpees.
E5: x50 dips
E6: x50 lunges (2-1)
E7: x50 mt climbers (2-1)
The circle of trust.
the Six: Ponzi
Closed with a prayer, thinking of anyone in danger, including Hurricanes and all of those 1st responders to be efficient and safe.
Great fun and participation on Thursday. Looking forward to next time. –Bryan