Date(s) - 09/03/2020 - 09/04/2020
5:30 am - 6:15 am
Site Q - Hannibal
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.**
One thought on “The Wall (Riverside Park)”
Backblast for ‘The Wall’ on 9/3/2020
PAX: Peach, Shawshank, Calahan, Stark, Fossil, Jennay, Landslide, Hannibal, Enron, Popeyes, Ringo, Coconut (Q)
Intro–Fitness, Fellowship, and Faith. Mission. 5 core principles.
Warmup. In cadence–Smurf Jacks, Smurf Sticks (New), Travoltas, Trepak (New)
The Work: Crazy Eights. Figure 8s on the stairs and ramp at Perrysburg’s finest AO.
Reps at the bottom of the wall, ascend the ramp–first leg of ramp bearcrawl, 2nd leg to midpoint of stairs duck-walk, stairs to top–reps at the top of the wall, high knee run to the end, mosey down ramp and steps, creating a figure 8 design.
At the bottom–20 reps of a different exercise each lap.
Lap1-Hand release Merkins
2-carolina dry docks
3- Spider Climbers (2=1)
5- Plank-jack, shoulder tap (2=1)
6- Travoltas (10/side)
7- Donkey Kicks
8- Dirty Hookup
At the top, 20 reps of a different exercise each lap.
1st lap- air squat
2- Bonnie Blair (2=1)
3- Lt. Dan
4- Smurf Jacks
6- Smurf Sticks (2=1)
7- Box Jumps
8- Trepak (2=1)
COR, NOR, COT (Jennay 6)
This beatdown kept the PAX moving non-stop, always changing up the motion and bumping the intensity with reps at the top and bottom of the hill. All the PAX really gave a good push.
Soundtrack for the work was songs with Crazy or Eight in the title.
2 new exercises were introduced:
Smurf Stick is a relative of Twinkle Toes–low squat position, but instead of calf raises, you move one foot to heel and the other to toe, like you were riding a ripstick. 4 count cadence–Right toe, left heel–back to center–Left Toe, Right Heel–back to center.
The Trepak is a simplified motion from the folk dance of the same name. from a low squat position, in 4 ct cadence–extend left leg straight in front (or slightly out to the side)-1–Bring back in to low squat-2–extend rt leg straight in front (or slightly out to the side)-3–Bring back in to low squat-4.
An honor and a privilege to put in the work with such a fine group of men.