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F3 Black Swamp | June 19, 2024

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The Wall (Riverside Park)

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Date/Time
Date(s) - 03/25/2021
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.**

The Wall

Comments

  1. Bourbon

    03/25/2021 – Game of Chance:

    Date: 03/25/2021
    Time: 5:30 – 6:15 AM
    Location: The Wall – Riverside Park

    Q: Bourbon

    PAX: 15 Total – Lego, TuPac, Huckleberry, Isosceles, Casper, Woodstock, Chanel, Spaulding, Bambi, Hannibal, Doubtfire, Stark, Shawshank, Callahan, 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)
    Disclaimer Statement

    The Thang:
    • Warmup with 21’s. As many rounds as it takes to complete together. 5 burpee penalty for each missed round.
    o PAX nailed it on the first try. Very impressive for a group this size!
    • Run up the stairs and down the ramp.

    • Dodecagon:
    o PAX gathers in a circle. First in circle rolls the dodecagon. PAX completes the reps and exercise that it lands on.
    o After every rotation through the circle, PAX run up the stairs and down the ramp.
    o Repeato, but add a multiplier for round.
     Second time go around the circle = second round = exercise that is rolled x2, etc.
    o We made it through the 2nd round.

    • Actual Workout:
    o 21 x Side Straddle Hops
    o 1 x 1 Minute Al Gore
    o 15 x High Knees
    o 10 x Jump Squats
    o 10 x Jump Squats
    o 15 x Side Straddle Hops
    o 1 x Motivator series
    o 15 x High Knees
    o 10 x Jump Squats
    o 1 x 1 Minute Al Gore
    o 10 x Squats
    o 10 x Lunges (2 is 1)
    o 10 x Merkins
    o 15 x High Knees
    o 10 x Squats
    o 10 x Lunges (2 is 1)
    o 1 x Run up stairs and down ramp
    o 20 x Burpees
    o 50 x LBC’s
    o 20 x Burpees
    o 30 x Side Straddle Hops
    o 1 x 1 Minute Al Gore
    o 30 x Side Straddle Hops
    o 20 x Jump Squats
    o 20 x Squats
    o 20 x Burpees
    o 20 x Jump Squats
    o 50 x LBC’s
    o 20 x Lunges (2 is 1)
    o 20 x Merkins

    • Totals:
    o 100 x LBC’s
    o 96 x Side Straddle Hops
    o 70 x Jump Squats
    o 60 x Burpees
    o 45 x High Knees
    o 40 x Lunges (2 is 1)
    o 40 x Squats
    o 30 x Merkins
    o 3 x 1 Minute Al Gore
    o 1 x Motivator series
    o 1 x Run up stairs and down ramp

    • Count-O-Rama and Name-O-Rama
    • Learn about the 6: Woodstock.
    • Announcements
    • COT / Prayers and Intentions

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