The Wall (Riverside Park)
Date/Time
Date(s) - 10/03/2024
5:30 am - 6:15 am
Site Q - Geppetto
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.**
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Backblast: October 3rd, 2024
AO: The Wall
Co-Q BeatdownPAX:
Carmen Sandiego (Q)
Cole
La-Z-Boy
Oil Change
Spaulding
Fat Amy
Pimento
Irish Hoss
Nitrous
Finkle
Binford
Phat Thor
Flo
Radio
Tarnished
Ten Pin
Geppetto
Guardian
Waldo (Q)
RudyWorkout: Will you claim the crown?
FNG’s: La-Z-Boy.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 five core principles of F3 are:
Always free
Open to all men
Always outdoors
Led in a rotating fashion by a member of the PAX. Only you know your medical history so modify as needed.
Ends in a Circle of Trust
Credo: Leave no man behind but leave no man where you find him.Warmup – 5 minutes: Side Straddle Hops, Chain Breakers
The “Thang”
After warm-ups, we ran one lap of stairs and then came together at the bottom area of the wall to start an Abs circuit.
-8 exercises, 1 minute a piece with a 15 second rest in between.
-BBS
-Russian Twist
-Obliques
-Flutter Kicks
-Modified Nolan Ryan’s
-Freddie Mercury’s
-PlankRan another lap and this time we did an Indian Run.
Second circuit was upper body:
-Squirrels
-Dolphin Push-ups
-Tricep Curls
-Slingers*Surprise workout was doing merkins to “Bring Sally Up, Bring Sally Down.”
Carried the blocks halfway up the hill and did a wall sit competition (didn’t use blocks). Rudy lasted the longest and became “King of the Wall”!
Count-O-Rama – 20
Name-O-Rama
The Six – Rudy
LDP3
Ball of Man
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