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) - 12/06/2018
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).
Backblast – December 6th, 2018
AO: The Wall – Riverside Park – Perrysburg, OH
PAX: Geppetto (QIC), Mile High, Huffy, Spaulding, Casper, Hazmat, Stark, Ponzi (RESPECT), Huckleberry (RESPECT x’s 2), Chanel, Bourbon, Buttermaker (HATE)
Workout: Triple Trouble
No FNG’s so right into F3 Mission and Core Principles:
F3 – Fitness, Fellowship, Faith
Mission –Plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it must:
• Be free of charge
• Be open to all men
• Be held outdoors, rain or shine, heat or cold
• Be led by men who participate in the workout in a rotating fashion, with no training or certification necessary. You versus you. Modify or stop an exercise if you need to. The most important thing is that nobody gets hurt.
• End with a Circle of Trust
The “Thang”: Warm up with (15) four count Side Straddle Hops in cadence and then a run up the stairs and down the ramp then split the PAX into three groups.
Perform 40 seconds AMRAP with 20 second break to move to the next station in a counterclockwise fashion. Perform 1st exercise at stations one, two and three. The 2nd exercise at stations one, two and three and finally 3rd exercise at stations one, two and three. This completes the first cycle. Continue through cycles two and three for a total of 27 rotations.
Station #1 exercises: Merkins, Plank Jack Shoulder Taps, Peter Parkers
Station #2 exercises: Leg Lifts, American Hammers, Big Boy Sit Ups
Station #3 exercises: Lunges -or- Bonnie Blairs, Squats with Calf Raise, Step Ups or Box Jumps
Ad-Rock, Mike D and MCA provided the soundtrack for the workout.
Finished with another run up the stairs and down the ramp and circled up for (15) four count Side Straddle Hops in cadence.
Count-O-Rama – Twelve
The “Six”: Mile-High. Named for his love of Denver and the Broncos. Keeps coming out for the consistency of F3. He has a lot of inconsistency in his life with work travel and he loves that he knows there will be a workout every morning and a group of guys who are motivated to make each other better. AYE!
Announcements – Holiday party is sold out! New Tuesday night AO at Levis Clocktower was a success with 2nd F immediately following at Bar Louie. Come out to a Wednesday morning workout if possible. Little bit farther drive but great AO.
Ball of Man – Prayers for my coworker who is having heart surgery. Prayers for those PAX who’ve recently had babies or have M’s who are expecting. Prayers for all to have patience during the holiday season and the stresses that it brings and that we all take time to remember the true meaning of the season which is to celebrate the birth of Jesus. In his name we pray. Amen.
Spreadsheets from the Gloom: Great to see Spaulding out for a second time this week! HC count of 8 had YHC a little worried but these guys never disappoint, and we had a strong showing of 12 PAX on a 30-degree breezy morning. We all got better today. It was an honor to lead.