‘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!
Best Parking is on Cherry Street. **Please be considerate when you park on the side streets, keep the Mumblechatter at a minimum out of respect for the residents.**’
Backblast: December 12th, 2024
AO: The Wall – Riverside Park – Perrysburg, OH
PAX:
Photon – Q
Binford – Q
Carmen San Diego
Coconut
Geppetto
Guardian
Lonzo
Lyman
Meatloaf
Mile High
Pimento
Ukulele
Van Gogh
Wario
Workout: The Chain
FNG’s: N/A
Mission and Principles:
F3: Fitness, Fellowship, Faith
Mission: To plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it is always:
1. Free of charge
2. Open to all men
3. Held outdoors, rain or shine, heat or cold
4. 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.
5. Ends with a Circle of Trust
Warm-up: In cadence
Windmills – 12
Potato Pickers – 10
Chainbreakers – 10
Squat Shuffle Circle (Both directions)
Squats – 10 (2 is 1)
The “Thang”:
Inspired by a playlist that chained song titles together, this beatdown worked in a similar fashion. Every round, an additional movement was added to the single exercise chain. The formula was simple, but the Chain tightened its stranglehold as the beatdown went on.
Run the stairs. Complete 11 reps of the single exercise chain. Repeato, adding a new link to the chain every round. Follow the last round with a final stair climb. Links in the chain below:
Rd. 1 – Squat
Rd. 2 – Add groiner @ the bottom
Rd. 3 – Add jump @ the top
Rd. 4 – Add merkin @ the bottom
Rd. 5 – Add 2nd merkin @ the bottom
Rd. 6 – Add 3rd merkin @ the bottom
Rd. 7 – Add 1 mountain climber between each of the merkins
Rd. 8 – Add bear squat after 3rd merkin
Rd. 9 – Add makhtar n’diaye after bear squat
Rd. 10 – Add plank jack between makhtar n’diaye
Rd. 11 – Turn top jump to box jump
During the 11th round, PAX were basically combining a 10-ct body builder burpee, a bear squat, an absolution, and a box jump all into a single exercise. It was awesome.
Ended with:
Count-O-Rama: 14
Name-O-Rama
The Six – Guardian
LDP3
Ball of Man
Spreadsheets from the Gloom: -5F windchill and dry. The weather conditions were about as brutal as the beatdown, but at least the PAX stayed warm. This is an instant classic. Simple, scalable, difficult, and works the whole body. Coconut was able to get to the final round and complete 1 of the 11 reps and YHC got halfway through round 10. With a truncated warm-up, this is definitely achievable by elite PAX without making any changes to the formula. The stairs could probably be swapped with something else at a non Wall AO, but the only thing likely to work the legs/heartrate as efficiently are probably suicides. Tuck Jumps could be swapped for the box jumps, but they’re significantly easier to cheat, so box jumps are highly preferred.
As mentioned, the playlist for this one came first and ultimately inspired the workout. It set the theme completely. And yes, it was extremely difficult to come up with.
Supermassive Black Hole Sun.shine Of Your Love Me Two Times Of Trouble.d Times Like These Boot Are Made For Walkin’ On The Sun
“Supermassive Black Hole” – Muse
“Black Hole Sun” – Soundgarden
“Sunshine Of Your Love” – Cream
“Love Me Two Times” – The Doors
“Times Of Trouble” – Temple Of The Dog
“Troubled Times” – Screaming Trees
“Times Like These” – Foo Fighters
“These Boots Are Made For Walkin’” – Nancy Sinatra
“Walkin’ On The Sun” – Smash Mouth
Its mornings like this one that I feel honored to lead the most. Not many things are more humbling than having 13 other guys CHOOSE to get up at 5am to come to a nasty workout in frigid conditions. Always inspiring.
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