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Date/Time
Date(s) - 06/11/2020
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.**
QIC – Stark
PAX – Landslide, Hannibal, Charmin, Geppetto, Beretta, Mile High, Chubs, Hazmat, Peach, Lego, Spaulding, Popeyes, Raven, Fossil
Used both ends of the scenic Wall AO. Setup a 5 station route between Hood Park and Riverside Park. Each Station had 4 wrokouts on them. Perform ONLY 1 workout at a time then move to next station. This was a about a 3/4 mile course. If you performed all 4 lap you would complete the virtual Spartan Sprint….except these are F3 boys so we upped the ante a bit. All reps were suppposed to be only 10 per exercise. We did the following instead.
Station 1
20 Sec Plank
20 Mountain Climbers (2 is 1)
40 SSH
20 Air Squats
Station 2
10 Forward Lunges Per Side
10 Reverse Lunges Per side
10 Tuck Jumps
10 Knee Slap Mountain Climbers Per side
Station 3
10 Single Leg Squats Per Side
40 Calf Raises
10 Burpees
20 Sec Squat Hold
Station 4
20 Sec Hollow Hold
20 Plank Up Downs
20 HRMerkins
20 Glute Bridges
Station 5
20 Declined Merkins
40 Dips
20 Merkins
20 Plank Shoulder Taps Per Side
Only being able to do one exercise per station and then run to next station made the DISTANCE the hardest part of this workout. You had to move with purpose from station to station if you wanted to complete in 35-40 mins….and a few did! All PAX pushed and never stopped.
COR, NOR, Mile High was the 6 and left a strong message as he was recently deployed, thankfully for only a short week, to our nation’s capital in response to the racial tensions our country is facing. His message was one of thanks, knowing he could go do his job and we F3 Brothers would be holding down the wall with his sons.
Be Kind. Be Patient. Share a Smile. With EVERYONE
Always an Honor
Always My Pleasure
~Stark