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Date/Time
Date(s) - 03/16/2023
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.**
03-16-2022 – Day 75:
Date: 03/16/2023
Time: 5:30 – 6:15 AM
Location: The Wall – Riverside Park, Perrysburg
Q: Bourbon
PAX: 9 Total –Meatloaf, Ten Pin, Hannibal, Irish Hoss, Huckleberry, Jennay, Guardian, Radio, and Bourbon (Q).
F3 Mission: Fitness, Fellowship, Faith; To plant, grow, and serve small workout groups for men for the invigoration of male community leadership
Principles of F3:
• It must be free of charge
• It must be open to all men
• It must be held outdoor, rain or shine, hot or cold
• It must be peer led in a rotating fashion by men who participate in the workout, with no training or certification necessary
• It must end with a Circle of Trust (COT)
Disclaimer Statement
The Thang:
• This beatdown is to join Bourbon in celebrating his 75th day of 75 Hard.
• Start with 75 x Side Straddle Hops in candence
• Day 75 Beatdown:
o 5 stations. 15 reps of an exercise at each station (start with exercise one and do 15 at each station) then move to next exercise once you get through all 5 stations. Prescribed movement between stations.
o Exercises:
Merkins
Jump Squats
Plank-Jack Shoulder Taps (2 is 1)
Big Boy Sit-Ups
Burpees
Lt. Dan’s
LBC’s
o Movement
Station 1 > Bear Crawl > Station 2 > Run up the hill > Station 3 > Lunge Walk > Station 4 > Karaoke > Station 5 > Run down ramp to Station 1 > Repeato
• Count-O-Rama and Name-O-Rama
• Learn about the 6: Jennay.
• Announcements
• COT / Prayers and Intentions