The Wall (Riverside Park) – Jesse Tovar

10/2/2025
Wall of Excellence (45 min) 5:30 AM-6:15AM

Welcome to F3
Core Principles
Credo

PAX
Fossil
Rumor
Irish Hoss
Mile High
Jersey
Finkle
Big Spoon
Geppetto
Flipper
Guardian
Coconut
Longhorn-Q

Warm-Up
• SSH x20 IC
• Imperial Walkers x20 IC
The Thang
1. Ramp Form Ladder 5:40
At bottom of ramp:
• Round 1 → 5 reps (focus on perfect form) → run ⅓ ramp → 10 reps → run another ⅓ → 15 reps at top.
• Rotate exercises each trip:
1. Merkins
2. Monkey Humpers
3. Big Boy Sit-Ups

(2–3 full cycles = ~15 min)
2. Cinder Block Excellence Circuit (Bottom of Ramp) 5:55
4 movements in REPs of 10 each AMRAP
• Station 1: Block Curls
• Station 2: Goblet Squats (block tight, heels down, below parallel)
• Station 3: Block Bench Press (lying on ground, slow & controlled)
• Station : Burpees

Count o rama
Name o rama
6 spoke-Fossil
LDP3- Gepetto
Excellence Message- Longhorn
Announcements
Ball of Man Prayer