‘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.**’
Date: 12/19/2024
Time: 5:30 – 6:15 AM
Location: Riverside Park “The Wall”
Circuit City at the Wall
Pax: 13 Total
Guardian
Geppetto
Coconut
Mile High
Finkel
Gold Star
Spaulding
Boone (Down Range)
Panel Van (Down Range)
Binford
Photon
Huckleberry
Tarnished – Q
F3 Fitness, Fellowship, Faith
Mission: To plant, grow, and serve small workout groups for men for the invigoration of male community leadership.
5 Core Principles:
Free of charge
Open to all men
Always held outdoors
Led in a rotating fashion by men participating in the workout
Ends in a circle of trust
Disclaimer
Warmup: Side Straddle Hops, Potato Pickers, Arm Circles OYO
Thang: With the date being 12/19, we did a circuit alternating between 12 and 19 reps per exercise. Mode of transportation between stations varied. Started at the path closest to the river and worked our way around and up the hill to the stations on top. When done, head down the stairs and repeat.
1. Broad Jump Burpees 12 Reps
2. Supermans 19 Reps –> MOT Crab Walks
3. Box Jumps or Step Ups 12 Reps –> MOT Jog
4. Aussie Merkins 19 Reps –> MOT Bear Crawl
5. Bear Squats 12 Reps –> MOT Lunge Walk
6. Monkey Humpers 19 Reps –> MOT Sprint to Top
7. Imperial Walkers 2×1 12 Reps –> MOT Jog
8. Gas Pumpers 19 Reps –> MOT Jog
9. Starfish Sit-Ups 2×1 12 Reps –> MOT Jog
10. Hand Release Merkins 19 Reps –> MOT Down the Stairs
11. Repeat
COT
Count-O-Rama
Name-O-Rama
6:
Announcements
LDP – Shield lock
Prayer
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