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F3 Black Swamp | July 13, 2024

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The Wall (Riverside Park)

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Date(s) - 07/01/2021
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. Woodstock

    Pax: Chanel, Bourbon, Mile High, Spaulding, Flubber, Gepetto, Peach, Fossil, Free Fall, Space Cowboy, Nitrous, Dutch, Callahan, Hannibal, Red Ryder, Solo, Huckleberry, Enron, Griffin, Woodstock

    QiC: woodstock

    Warm up – windmills, potato pickers.

    Set 1 – hold sumo squat for 15 count, then 10 jump squats (or bench jumps). 5 count, repeat 5x

    Set 2 – hold split squat right for 15 count, then 10 sprinter hops (explode up, drive back knee to chest, land and drop back to lunge, repeat). 5 count, repeat 3 sets each leg.

    Set 3 – Full extension and hold for 15 count, 10 calf raises. 5 count, repeat 4 times.

    Set 4 – same as set 3, swapping calf raises with good mornings, 3 sets.

    Explosive jump up the stairs to 1st landing, wall sit IP run to top, run down to finisher.

    Finisher – run to hill, sprint up hill, table top squats for 10 count, 5 mike tysons. repeat 4 times. run back.

    CoR, NoR, BOM.

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