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) - 10/11/2018
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 (#19 gentleman): Buttermaker, Geppeddo, Hazmat, Venom, Casper, Woodstock, Ponzi, Shanel, Trinity, CrabLegs, Huffy, Stark, MileHigh, Bourbon, Tupac, Artois, Huckleberry, Chanel, Coal
Warmup run, to bottom of hill at Hood Park and back to the wall.
Format. Own pace.
Increasing sets: x10 -> x20 -> x40 -> x60 -> x80 ->100 (repeat, E1 – E6).
Exercises are below:
E1: wall jumps
E4: flutter kicks
E5: burpee (1/2 of set)
E6: bear crawl up ramp to first light -> front lunges to 2nd light -> run 2nd ramp to steps (repeat)
E7: run up steps -> run along sidewalk at top -> run back down ramp and down final steps
The circle of trust.
the Six: Woodstock
Closed with a prayer.
Great fun and participation on Thursday. Looking forward to next time. –Bryan