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F3 Black Swamp | July 20, 2024

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The Wall (Riverside Park)

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Date(s) - 12/17/2020
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. Eric Puffenberger

    PAX: Bourbon, Ringo, TuPac, Doubtfire, Hannibal, Stark, Coconut, Geppetto, Huffy, Spaulding, Coop, Popeyes
    Qs: Isosceles, Callahan

    The Thang:

    Open – Mission/5 Core Principles/Disclaimer – Callahan
    Warmup Routine – Cadence:
    Run to Park and back
    21s – Iso

    Beatdown: Circling Up
    Teams of 2 spread out around circle – 1 pax does a lap/stairs while the other does the exercise.
    RD 1 – bear crawls / merkins – 2 times around
    Hold plank
    RD 2 – Jonny Mosles / BBS – 2 times around
    Scissor kicks
    RD 3 – ape hops / no surrenders – 2 times around
    Hold Al Gore
    RD 4 – high knees / mtn climbers – 2 times around
    Mtn climbers
    RD 5 – Lunges / V-Ups – 2 x around

    Close – NOR – COR – The 6 – COT

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