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F3 Black Swamp | July 19, 2024

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The Wall (Riverside Park)

Map Unavailable

Date(s) - 09/17/2020 - 09/18/2020
5:30 am - 6:15 am

Site Q - Hannibal

Riverside Park


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.**


  1. Huffy

    Breaking Down Your Walls – The Beatdown
    Another Huffy Production!
    A perfect morning for a Beatdown with 11 of my F3 PAX Brothers (12 Total).
    The PAX Include: Huckleberry, Popeyes, Ringo, Beretta, Stark, Hannibal, Peach, Spaulding, Fossil, Meatloaf, Callihan, and Huffy (Q).
    We started on the COT. Did the Mission Statement and Core Principles:
    -F3 stands for Fitness, Fellowship, and Faith
    -Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
    -Our Core Principles are: – Our workouts are:
    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.
    End with a Circle of Trust.
    The Disclaimer – You against you modify if too easy, too hard, or too stupid!
    We got into 4 groups of 3 and jumped right into the beatdown without demo-ing the Progressive BBS, the Superman Merkins, the Calf Raise Jump Squats, or the Imperial Squats. Sorry boyz!! Just lost track and got too excited about the Beatdown!!
    We did all 2 or 3 exercises at each station and went on to the next one. The Beatdown was:
    Station #1
    A Burpees 15 Reps
    B American Hammers 20 2 is 1
    C Step Ups / Box Jumps 20 Reps
    Proceed up the Hill Side

    Station #2
    A Superman Merkins 20 Reps
    B Big Boy Shoulder Press (Progressive Count) 20 Reps
    Lunge to the Corner

    Station #3
    A Decline Merkins 25 Reps
    B Calf Raise Jump Squats 25 Reps
    Down Stairs and Ramp to Hand Rails

    Station #4
    A Austrailian Push Ups 25 Reps
    B Incline Close Grip Merkins (on the bar) 35 Reps
    Run to the Docks at Hood Park

    Station #5
    A Dips 35 Reps
    B Bicycles 35 2 is 1
    Run Up The Hill

    Station #6
    A Imperial Squat Walkers (Step,Step,Squat) 25 Reps
    B Merkins (Head Down Hill for Added Difficulty) 35 Reps
    Run to the Station #1 at Riverside


    I was overjoyed at hearing some of the HIMs I respect complaining about the exercises during the beatdown! Music to my ears!! I love hearing the PAX pushing themselves to their limits!!

    We ended in the circle of trust. Everyone made it back! Did a Counterama / Namerama. Peach was the 6 and talked about how F3 is like being on a competitive team that pushes him to get better. Since Peach has joined F3 he’s been killing it!! Much respect to you Brother!! (And looking forward to a Peach Q). Prayers we for Raven’s family as they morn his father and Bongo on his relocation. Before I end this thing, I would like to challenge the PAX to continue to strive to get better and to become the Man you were created to be (or the best version of you) daily!!

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