Image Image Image Image Image Image Image Image Image Image

F3 Black Swamp | June 20, 2024

Scroll to top


One Comment

The Wall (Riverside Park)

Map Unavailable

Date(s) - 05/21/2020
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. Coconut


    PAX posting at the wall:
    1) Mile High
    2) Hannibal
    3) Spaulding
    4) Hazmat
    5) Stark
    6) Lego
    7) Van Gogh
    8) Meatloaf
    9) Huffy
    10) Ringo
    11) Baretta
    12) Popeyes
    13) Huckleberry
    14) Coconut (Q)

    Warm-ups exercises done in cadence
    Burpos, Twinkle Toes, Hand-Release Merkins, Plank-dogs

    At the end of warm-ups, the last PAX showed up, pushing the group size over 10. As coordinated ahead of time, Stark took 1/2 the PAX down the trail to hood park for parallel beat-down.

    The Beatdown:
    3 stations were set up at the bottom, middle and top of the stairs. PAX rotated stations in any order (i.e. 1, 2, 3, 1, 2, 3, 2, 3, 1, 2, 1, 3…). At each station was a pair of exercises, performed in the theme of a 21–20 of A and 1 of B, then 19 of A and 2 of B etc.
    Station 1: low
    – Burpos and Twinkle Toes

    Station 2: middle
    – Oil Pumps (plank dog alternate) and Aussie Merkins (Air press alternate)

    Station 3: top
    – Hand-Release Merkins and Dirty Hookups (absolution alternate)

    In the time, PAX generally made it to somewhere around 10A/11B, down to maybe 7A/14B.

    Count-o-rama, Name-o-rama.
    6 was Lego
    F3BlackSwamp Zoom call and Cooler Ruck were announced.
    Prayers for PAX’s families and associations lifted up. Multiple children experiencing medical issues no child should face. School ending. Billy Bob. Smoky’s dad.

    Shovel Flag was provided by Site Q Hannibal.

Submit a Comment