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Date/Time
Date(s) - 07/20/2023
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
7/20/23 at 5:30 am
Stairs with a Block
PAX:
Van Gogh
Hannibal
Q: Huckleberry
Block is needed…(leave at top of stairs)
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:
At bottom of stairs:
Bear Squats
25 Mt. Climbers (2 is 1)
20 LBC’s
15 American Hammers (2 is 1)
10 Burpees
Run up stairs to the top.
At top of stairs with a Block:
30 Curls
25 Lunges (1 is 1)
20 Goblet Squats
15 Bent Over Rows
10 Man Makers
Run down the full ramp to the bottom of the stairs
Repeat until Q calls to stop.
COT: 6th was Van Gogh