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F3 Black Swamp | July 13, 2024

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The Wall (Riverside Park)

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Date(s) - 04/08/2021
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.**

The Wall


  1. Jeff Spaulding Lonsbrough

    4/8 Ramp up at the wall

    Pax: Hannibal, Mile High, Ringo, Beretta, Popeyes, Bourbon, Dutch, Hawkeye, Lego, Flubber, Jennay, Geppetto, Doubtfire, Stark, Space Cowboy, Chanel

    The Thang:
    Starting at the bottom of the ramp, everyone does side straddle hops. Each pax pairs up and starts up the ramp. At each flat landing (9 spots total) he does double the amount of merkins, up to 16 ,then decrease the reps. So it goes 1,2,4,8,16,8,4,2,1.
    (The next pair doesn’t start until the group ahead is on the set of 16)
    After the last set run all the way to the top around and down the stairs. Do side straddle hops at the bottom until the 6 is finished.

    Next round everyone does squats. Each pax runs up the stairs, around and back down the ramp. At each flat landing he does double the amount of big boy sit ups from the previous flat spot starting with 1 rep. Up to 16 and back to 1.
    Squats at the bottom until the 6 is done.

    Third round is back up the ramp doing Australian merkins. Everyone else does dips.

    Fourth round back up the stairs (half way for time) and down the ramp doing imperial walkers (2 is 1) doubling on every flat up to 16 then back to 1. Everyone else is doing flutter kicks.

    Ended with a circle of trust. Flubber was our 6. Then we named an FNG – Space Cowboy- Welcome!”

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