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Date/Time
Date(s) - 11/02/2023
5:30 am - 6:15 am
Site Q - Hannibal
Location
The Wall
Categories
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: November 2nd, 2023
AO: The Wall – Riverside Park – Perrysburg, OH
PAX:
Photon – Q
Tarnished
Flynn Rider
Drip
Callahan
Coconut
Hannibal
Oil Change
Mile High
Workout: The Great Nolensville Theft of 1920
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
Credo: Leave no man behind but leave no man where you find him
Warm-up: In cadence
SSH – 20
Windmills – 19
Mosey to Hood’s Hill
The “Thang”:
Slow Bear Crawl 12 yards – plank for the six – Slow Crawl Bear back
Low Bear Crawl 25 yards – plank for the six – Low Crawl Bear back
Straight Leg Bear Crawl 25 yards – plank for the six – Straight Leg Crawl Bear back
Ring of Fire’ish
PAX circle up facing each other in plank position. One PAX backs out and slowly performs a lateral bear crawl while the other PAX holds a plank variation. Plank variation alternate after each revolution. Repeat until each of the NINE PAX completes one revolution.
Plank Variations: High Plank, Low Plank, Mountain Climbers, Slow Merkins, Left Arm Side Plank, Right Arm Side Plank
Mosey to The Wall
All PAX line up for a Wall Sit on the ramp wall.
Round 1 – Pass the cinderblock down and back while holding a wall sit
Round 2 – Pass the cinderblock down and back with an overhead press, while holding a wall sit
Round 3 – All PAX hold a wall sit while the PAX at the end bear crawls to the front of the line a la an Indian Run. Repeat until all NINE PAX have bear crawled to the front of the line
Mosey back to Hood’s Hill
Partner up
Wheelbarrow up the hill, reverse wheel barrow down the hill. Switch roles and repeat (time permitting)
Mosey back to The Wall
Ended with:
Count-O-Rama: 9
Name-O-Rama
The Six – Hannibal
Ball of Man
Spreadsheets from the Gloom: 33 and dry. The PAX got a pretty good representation of that fateful day in Nolensville back in 2019. Beatdown may have been too bear crawl heavy, putting a couple PAX out for longer than desired. In the future, might reduce the length or number of the initial crawls to make more time for partner work at the end. Could maybe benefit from a break between the first set of crawls and the ring of fire-ish. Re-arranging order to reduce number of trips back and forth between Hood and Riverside from 2 to 1 would also allow more time for partner work, though the run was supposed to act as a rest period from the crawls.
Thanks for all who posted. It was a pleasure to lead. Don’t hold this one against me!