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Date/Time
Date(s) - 01/18/2024
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.**
Breaking Down the Wall in the Hood – Another Huffy Production
PAX (8): Crawdad, Nitrous, Binford, Guardian, Mile High, Hannibal, Lonzo, & Huffy (Q)
F3 Stands for Fitness, Fellowship, & Faith
Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
Our workouts:
Are free of charge
Are open to all men
Are held outdoors, rain or shine, heat or cold
Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
End with a Circle of Trust
The Warm-Up:
21 SSH, 12 Old Man Windmills, Overhead Presses, 15 Chain Breakers, Arm Circles, and a run to Hood Park.
The Beatdown:
We divided into 2 teams of 4 PAX. Had 3 stations going up Hood Park Hill with Station #1 being the lowest and Station #3 being the highest. To Play, we draw a ball from the bag. Each ball has a Station # and an Activity Letter.
Station #1
A Run a Lap around the Commodore 1 Rnd Trip
B Hill Billy Walk Squats (2 is 1) 15 Reps
C Decline Diamond Merkins 20 Reps
Station #2
A Bear Crawl to Station #3 Reverse Crawl Back 1 Trip
B Big Boy Progressive Count Shoulder Press 15 Reps
C Hop Up to Station #3 Reverse Walk Back 1 Trip
Station #3
A Lunge Around the Commodore 1 Rnd Trip
B Quarter Turn Burpees 8 Reps
C Incline Wide Merkins 25 Reps
We finished up with a run back to the Wall and the COT. We did the Count-O-Rama / Name-O-Rama. Hannibal was the 6. Always awesome to hear from one of the steadiest of the F3 PAX since he joined 4.5 years ago!! We ended in Announcements and Prayer. As always, its a God given Blessing to be a part of F3 and even a bigger honor to be able to lead!! Thanks for all the support Guys!!!