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F3 Black Swamp | June 20, 2024

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The Wall (Riverside Park)

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Date(s) - 11/19/2020
5:30 am - 6:15 am

Site Q - Hannibal

The Wall


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. Date: 11/19/2020
    Time: 5:30 AM – 6:15 AM
    Location: The Wall
    Title: Opposite and Equals
    Q: Callahan – VQ
    PAX: 12
    Hannibal, Spaulding, Stark, Coconut, Mile High, Lego, Charmin, isosceles, Mr. Glass, Ringo, Popeyes, Callahan (Q)
    Mission: Fitness, Fellowship, Faith; To plant, serve and grow men’s small workout groups, in order to reinvigorate 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)

    The Thang:
    Ran up the hill and backpedaled down after each exercise
    Flutter kicks
    Hello Dollys
    Peter Parkers
    Parker Peters
    Lay Down Get Ups
    Bear Crawl up hill
    Crawl Bear down

    Count-O-Rama and Name-O-Rama, The six: Lego
    Ended with some breath work and connecting with the higher power.

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