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Date/Time
Date(s) - 08/17/2023
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.**
F3 The Wall
8/17/23 5:30 am
The Big Six
PAX:
Coconut
Oil Change
Photon
Bourbon
Soda Pop
Tarnished
Hannibal
Q: Huckleberry
F3 (Fitness, Fellowship and Faith)
Mission:
To plant, grow and serve small workout groups for the invigoration of male community leadership.
Principles:
1. Free of charge
2. Open to all men
3. Held outdoors, rain or shine, heat or cold
4. Led by men who participate in the workout in a rotating fashion, with no training or certification necessary
5. End with a Circle of Trust
WARM UP:
Various Stretches
7 Motivators
THANG:
2 locations (1 at bottom of stairs and the other at the top of stairs).
3 sets of exercises at each location with 3 exercises each.
Set 1: 50-Merkins/25-Mt. Climbers (2 is 1)/50-Pickle Pounders.
After Set 1 at Location 1, run up the stairs to Location 2.
Set 2: 25-Lt. Dan’s (2 is 1)/25-Imperial Walkers (2 is 1)/25-Lunges (2 is 1).
Run back to Location 1 via the full ramp.
Set 3: 50 LBC’s/25-American Hammers (2 is 1)/50 BBSU’s.
Run up the stairs to Location 2.
Set 4: 50-Bear Squats/50-Plank Jacks/50-Diamond Merkins.
Run the ramp back to Location 1.
Set 5: 50-Side Straddle Hops/50-Ninja Squats/50-Squat Jumps.
Run up the stairs to Location 2.
Set 6: 50-Bicycles (2 is 1)/50-Hello Dollies/50-Leg Raises.
Run the ramp back to Location 1.
Continue until Q calls time.
COT: 6th was Photon