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Date/Time
Date(s) - 11/12/2020
5:30 am - 6:15 am
Site Q - Hannibal
Location
The Wall
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.**
11/12/2020 – Progression:
Date: 11/12/2020
Time: 5:30 – 6:15 AM
Location: The Wall – RiverSide Park
Q: Bourbon
PAX: 14 Total – Geppetto, Hannibal, Mr. Glass, Beretta, Ringo, Fossil, Lego, Mile High, Coconut, Isosceles, Callahan, Stark, Spaulding, and Bourbon (Q)
F3 Mission: Fitness, Fellowship, Faith; To plant, grow, and serve small workout groups for men for the invigoration of male community leadership
Principles of F3:
• It must be free of charge
• It must be open to all men
• It must be held outdoor, rain or shine, hot or cold
• It must be peer led in a rotating fashion by men who participate in the workout, with no training or certification necessary
• It must end with a Circle of Trust (COT)
Warmup:
• Warmup with 21’s. As many rounds as it takes to complete together. 5 burpee penalty for each missed round.
o PAX failed twice.
o We moved on to beatdown after this atrocious display of incoordination and inability to count.
Beatdown:
Today’s beatdown is about progression through the exercises. All reps will be 12 for the 12th day of November, today.
• Bottom of stairs = Big Boy Sit Ups
• Run up first half of stairs
• Midway at stairs = American Hammers (4-count)
• Run up last half of stairs
• Top of stairs = Captain Thor’s (Big Boy Sit-Up followed by 4-count American Hammer)
• Karaoke to top of ramp
• Top of ramp = Merkins
• Run to next turn at ramp
• 2/3 point of ramp = Jump Squat
• Run to bottom of ramp
• Bottom of ramp = Burpee
• Run the lap at bottom
• Repeato
Count-O-Rama and Name-O-Rama.
Learn about the 6: Geppetto.
Announcements.
COT / Prayers and Intentions.