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F3 Black Swamp | July 19, 2024

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The Wall (Riverside Park)

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Date(s) - 12/31/2020
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. Huffy

    The Last Beatdown of 2020 – A Huffy Production
    -PAX: Spaulding, Fossil, Lego, Geppetto, Bourbon, Mile High, Hannibal, Charmin, Doubtfire, Stark, Huckleberry, Coconut, Raven, Casper, Huffy (Q)
    -Started in the Circle of Trust (COT)
    -F3 stands for Fitness, Fellowship, and Faith
    -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.
    We Counted off by 3s and separated into 3 stations for 2020.
    The Beatdown:
    Round 2020+A2:D19A37A2:D17A2:D22A2:D24A37A2:D17AA2:C25
    Station #1
    A Overhand Austrailian Push-Ups 20 Reps
    B Decline Merkin (Head Down Hill) 20 Reps
    Duck Walk to Station #2

    Station #2
    A Burpees 20 Reps
    B Big Boy Shoulder Press (Regressive Count) 20 Reps
    Shuffle to Station #3

    Station #3
    A Step-Ups 20 Reps
    B Spider Merkins 20 Reps
    Bear Crawl to Station #1

    Half Time – Moby – Flower – Sally Up, Sally Down Merkins

    Round 2021
    Station #1
    A Underhand Austrailian Push Ups 20 Reps
    B Incline Merkins (Head Up Hill) 21 Reps
    Imperial Walk Squat to Station #2

    Station #2
    A Plank Jack Shoulder Taps 20 2 is 1
    B Hello Dolly’s 21 2 is 1
    Kick Lunge to Station #3

    Station #3
    A Dips 20 2 is 1
    B Calf Raise Jump Squats 21 Reps
    Murder Bunny to Station #1

    Finish With:
    Blur – Song #2 Hold Al Gore, Jump at “Whah-hoo”
    AC/DC – Thunderstruck Side Straddle Hops with Burpee at “Thunder”
    Ended in the COT
    Counterama (15)
    6 – Mile High- You talk softly but carried an awesome message. When I think of someone who leads by example, Mile High you are that HIM! I appreciate your character honesty, and your service to our country. I am honored to have you as a friend and an F3 Brother!
    Announcements: Winter Challenge kick-off 1/2/2021! Just Do It!!
    Prayers – We are Blessed, Be the Men You Were Created To Be!!
    I am honored to get the opportunity to Q the last beatdown of 2020! You guys finished the year the right way by doing the effort to make yourselves better! Let’s kick off the year of 2021 by putting in the effort to get better each and every day!! Be Blessed Brothers!!

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