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F3 Black Swamp | June 19, 2024

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The Wall (Riverside Park)

Map Unavailable

Date/Time
Date(s) - 08/06/2020 - 08/07/2020
5:30 am - 6:15 am

Site Q - Hannibal

Location
Riverside Park

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.**

Comments

  1. Bourbon

    08/06/2020 – Birthday Bash:

    Date: 08/06/2020
    Time: 5:30 – 6:15 AM
    Location: The Wall – RiverSide Park
    Q: Bourbon

    PAX: 12 PAX – Huffy, Dutch, Charmin, Lego, Geppetto, Huckleberry, Peach, Van Gogh, Hannibal, Enron, Fossil, 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

    Warmup:
    • Warmup with 21’s. As many rounds as it takes to complete together. 5 burpee penalty for each missed round.
    o Three attempts. Three fails. We attempted and failed twice more during the beatdown. Ouch.

    Beatdown: One turn around the circle for Birthday Bash; repeato with more Birthday Bash with a date different than PAX’s own birthdate.
    • Birthday Bash: PAX form a circle. Start with one PAX who gives his birth month and day. Each month corresponds to an assigned exercise; each day corresponds to a number of reps performed. Entire PAX suffers the same routine based on each birthday given and gives 100% until 50% of PAX completes the exercise reps. Once 50% complete, we move to the next member of the circle and repeato.

    o January – Stalking Awareness Month:
     Bonnie Blairs; days = # reps
    o February – American Heart Month:
     Stair sprints – up the stairs, down the ramp; days 1-9 = 3 reps; days 10-19 = 5 reps; days 20-29 = 7 reps
    o March – National Athletic Training Month:
     Burpees; days = # reps
    o April – National Keep America Beautiful Month:
     Diamond Merkins; days = # reps
    o May – National Guide Dog Month:
     Loop sprints; days 1-9 = 1 rep; days 10-19 = 2 reps; days 20-31 = 3 reps
    o June – National DJ Month:
     Jump Squats; days = # reps
    o July – National Cell Phone Courtesy Month:
     Hand-Release Merkins; days = # reps
    o August – National Wellness Month:
     Plank Jack Shoulder Taps; days = # reps
    o September – National Honey Month:
     Bear crawl half of loop and sprint other half; days 1-9 = 1 rep; days 10-19 = 2 reps; days 20-30 = 3 reps
    o October – Breast Cancer Awareness Month:
     Merkins; days = # reps
    o November – Academic Writing Month:
     Captain Thors (big boy sit-up to American hammer [4-count] = 1 rep); days = # reps
    o December – National Drunk and Drugged Driving Prevention Month:
     Lieutenant Dans; days = # reps

    • Actual workout:
    o 21 x Side Straddle Hops
    o 5 x Burpees
    o 21 x Side Straddle Hops
    o 5 x Burpees
    o 21 x Side Straddle Hops
    o 5 x Burpees
    o 6 x Captain Thors
    o 18 x Hand Release Merkins
    o 19 x Burpees
    o 24 x Diamond Merkins
    o 16 x Plank Jack Shoulder Taps (2 is 1)
    o 28 x Plank Jack Shoulder Taps (2 is 1)
    o 5 x Jump Squats
    o 27 x Jump Squats
    o 3 x Sprints – Up the Stairs, Down the Ramp
    o 7 x Captain Thors
    o 21 x Side Straddle Hops
    o 5 x Burpees
    o 25 x Lieutenant Dans
    o 19 x Merkins
    o 2 x Bonnie Blairs (2 is 1)
    o 1 x Bear Crawl/Sprint
    o 21 x Side Straddle Hops
    o 5 x Burpees

    • Totals:
    o 105 x Side Straddle Hops
    o 44 x Burpees
    o 44 x Plank Jack Shoulder Taps (2 is 1)
    o 32 x Jump Squats
    o 25 x Lieutenant Dans
    o 24 x Diamond Merkins
    o 19 x Merkins
    o 18 x Hand Release Merkins
    o 13 x Captain Thors
    o 3 x Sprints – Up the Stairs, Down the Ramp
    o 2 x Bonnie Blairs (2 is 1)
    o 1 x Bear Crawl/Sprint

    Count-O-Rama and Name-O-Rama.

    Learn about the 6. Huckleberry.

    Announcements.

    COT / Prayers and Intentions.

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