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Date/Time
Date(s) - 04/06/2023
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.**
Welcome
F3 Mission and Core Principles
Disclaimer
PAX: Nitrous, Guardian, Stark, Spaulding, Huckleberry, Oil Change, Ten Pin, Casper, Lyman (QIC)
Warmup: 10-to-1 Motivators, 10 reps of Windmills
The Thang: Three Little Steps
We had three stations (bottom of the steps, mid way up, and top of the steps) were we did two exercises in 6 or 8 rep cadence, then repeato (total four sets of two exercises). Started at bottom with Arm/Back exercises, then ran up steps to do Leg exercises on the landing in the middle, ran to the top to do Core exercises. Ran all the way back to the bottom by z following the ramp. Then started over with different leg, core, and arm/back exercises. Kept moving til time ran out. Here’s some of the exercises we did, but they were called out on the fly so I may be forgetting some.
Squats
Bonnie Blairs
Baryshnikov Squats
Alternating One Leg Squats
Plank Jacks
Mountain Climbers
Freddy Mercuries
Bonnie Blairs
LBCs
Rosalitas
Flutterkicks
Big Boi Sit-ups
Merkins
Incline Merkins
Carolina Dry Docks
Mike Tysons
Tricep dips
Superman Pull-backs
T Supermans
Overhead hand claps
Countorama (9)
Name-O-Rama
The Six was Oil Change
Announcements
Ended in short prayer
Thanks for the eight who joined me, honored to lead!
Lyman