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F3 Black Swamp | June 20, 2024

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The Wall (Riverside Park)

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Date/Time
Date(s) - 08/27/2020 - 08/28/2020
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. Matt Yarder

    QIC – Stark
    PAX – Huckleberry, Peach, Raven, Flo, Doubtfire, Coconut, Jennay, Spaulding, Hannibal, Casper, Fossil, Lego, Shawshank, Mile high, Popeyes, Ringo, Callahan, Mercy

    The THANG:
    A “STARK” Original
    AMRAP

    S – 15 Surfer Get ups
    T – 20 Tennessee Rocking Chairs *
    A – 25 Angle Grinders**
    R – 20 Rosalitas***
    K – 15 Katydid Burpees****

    Run up Steps
    Perform 5 Burpees at Top of the Wall
    Run Down Ramp
    Rinse and Repeato!

    Each Circuit is 100 reps! Can you get 400, 500, 600?…more?

    *Tennessee Rocking Chair
    1) Bending only at the waist, touch toes. 2) Bending only at the knees, drop to a squat position. This should rotate your torso back to vertical and arms horizontal. 3) Straighten the knees, returning to toe-touch position. 4) Return to starting position
    **Angle Grinder
    Starting in plank position angle your body up (pike position) while touching your hand to the opposite knee perform a merkin then touch the other knee and perform another merkin. This exercise is performed 8 count.

    1. Touch knee 2. Return to plank 3. Down Merkin 4. Up Merkin 5. Touch opposite knee 6. Return To Plank 7. Down Merkin 8. Up Merkin
    ***Rosalita
    Ab exercise done laying on back, legs raised to 90 degrees. Keeping legs perpendicular to ground, separate legs outward then return to start. A hello Dolly with feet in the air.
    ****Katydid Burpee

    Start in standing position, bring hands to feet and jump feet back to plank position. Merkin. Then inch worm hands to feet and broad jump back to starting position. Repeato. Credit to my M (Katie aka Mama Moose). Oh no she didn’t! Oh YES Katydid!.

    COR, NOR, Coconut with a really strong 6 calling us to be leaders, telling us we are leaders, sharing that he felt alone in the good fight until he found his brothers in F3. Prayers continued for Thai Guy and his girlfriend and Doubtfire’s leap of faith with his brother today!

    Go be better men now ya hear!

    Always an Honor
    Always My Pleasure
    ~Stark

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