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F3 Black Swamp | June 20, 2024

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The Wall (Riverside Park)

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Date(s) - 05/06/2021
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. Matt Yarder

    QIC – Stark
    PAX – Chanel, Coconut, Flubber with 2.0 Griffin, Huckleberry, Jennay, Huffy, Geppetto, Doubtfire, Jeggings, Spaulding, Isosceles

    The Thang

    Mt. Burpkin (It all there in the name)
    Climb the mountain consisting of Burpees, Merkins and Mountain Climbers

    Cadence for warmup of burpees, merkins, and mountain climbers

    1 Burpee, 2 Merkins, 3 MCs
    2, 4, 6
    3, 6, 9
    ….all the way to 10, 20, 30.
    Repeat level 10 and head back down the mountain

    *Every third level you complete you run up the steps and back down the ramp
    **Every once in a while a disaster would strike (avalanche, mountain goat in our way, you know, typical encounters on a mountain climb). YHC just yelled out random workouts for a break in the climb

    40, 2 is 1, American hammers to move the boulders.
    20 Box jumps to get over the goat

    COR, NOR, Geppetto was the six. Strong push from Coconut and Spaulding to finish the whole climb and decent. All the other PAX pushed it hard and reached new heights on their climb. Credit to Jennay for the sunrise photography and coining the term “Swamp Stains” (the puddles of sweat under each Pax’s area from the snot woggler of a workout)

    Always my Pleasure
    Always my Honor

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