The Wall (Riverside Park)
Date/Time
Date(s) - 05/26/2022
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.**
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Backblast for 5/26/22 at the wall
“Reactor Core”
PAX: Hannibal, Fossil, Nitrous, Mile High, Coconut (Q)
Mission, Core Principles, Warmup (20 SSH IC)
Thang:
45s EMOM
Round1–“liquid cooled”:
LBCs (45s) and Superman (45s)
Run up and down the stairs or ramp or around the oval
Round 2–“boiler room”:
LBCs and Superman, Nolan Ryan (L) and Nolan Ryan (R)
Run
Round3–“over pressure”:
LBCs and Superman, Nolan Ryan (L) and Nolan Ryan (R), Leg Lever and Gas Pump
Run
Round4–“Scottie, I need more power!”:
LBCs and Superman, Nolan Ryan (L) and Nolan Ryan (R), Leg Lever and Gas Pump, Hello Dolly and Flutter kick
Run
Round5–“Chernobyl”:
LBCs and Superman, Nolan Ryan (L) and Nolan Ryan (R), Leg Lever and Gas Pump, Hello Dolly and Flutter kick, Freddy Mercury and Heel taps
Runwith each exercise going 45s, round 1 was 1.5 min, round 2 3 min, 4.5 min, 6 min, 7.5 min for round 5–of continuous abs. 22.5 mins abs total, with running in between. The PAX really stuck with it for this deceptively hard workout…considering we were laying on the ground for most of the time!
COR/NOR
Nitrous 6.
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