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Date/Time
Date(s) - 06/18/2020
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.**
Perfect morning for a beatdown. We had 12 PAX:Bourbon, Hannibal, Charmin, Wicked, Coconut, Coal, Peach, Popeyes, Meatloaf, Fossil, Ringo, Huffy (Q).
We started in the circle of trust. Went over the usual-
F3 stands for Fitness, Fellowship, and Faith but today it was all the cool comfort of 90 degree heat.
F3 is a national network of free, peer-led workouts for men. 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.
We broke up into 6 teams of 2 and split off to the 6 different stations. The Beatdown was “a Typical Huffy Beatdown” :
Station #1 (at the meeting area)
A Burpees 15 Reps
B American Hammers 20 2 is 1
C Step Ups / Box Jumps 20 Reps
Proceed up the Grassy Hill Side near the cross walk
Station #2
A Superman Merkins 20 Reps
B Big Boy Shoulder Press (Progressive Count) 20 Reps
Lunge to the Corner near the steps
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) 45 Reps
Run to the Docks at Hood Park
Station #5
A Dips 45 Reps
B Leg Lifts 25 Reps
Run Up The Hill to the grassy area neat Commodore Perry
Station #6
A Imperial Squat Walkers (Step,Step,Squat) 25 Reps
B Merkins (Head Down Hill for Added Difficulty) 45 Reps
Run down the hill then to the Station #1 at Riverside
Repeato
Everyone busted tail and got through each station at least once. I had teamed up with Coconut and he pushed me the whole way.
We held plank until everyone got to the cot the counted to 45 as the counter did a merkin. Recovered and did the Counterama / Namerama. Fossil was our 6. He told us about how he came back for the fellowship and faith of F3. Fossil is in the double respect category but in my opinion could run circles around most of us young whipper-snappers. The group, including myself, is blessed to have you in all 3 of the F3 elements. We prayer and finished up. Another blessed morning. Thanks you PAX for making the beatdown awesome!!