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F3 Black Swamp | July 13, 2024

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The Wall (Riverside Park)

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Date/Time
Date(s) - 07/08/2021
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. Michael DuShane

    July 8, 2021
    “The Class of ‘78”
    Introduction
    Mission Statement
    5 Core Principles

    Q: Doubtfire
    Pax:
    Fossil
    Ant Man
    Mile High
    Bourbon
    Callahan
    Jennay
    Hannibal
    Huckleberry
    Spaulding
    Free Fall
    Chanel
    Oil Change
    Nitrous
    Casper
    Canteen
    Peach

    Pax counted off into groups of 2. Pax reported to one of 4 marked stations and completed a combined 78 reps of exercise named at that station. The pair then moved on to each of the remaining stations performing 78 combined reps of the exercise listed at those stations. Once all 4 stations were completed (312 total reps) pax reported to the bottom of the wall and held plank until the 6 arrived.
    Repeated this sequence 3 times (936 total reps completed per team of 2 or 468 reps per pax)
    Finished with 78 combined merkins in the circle while holding plank.
    Exercises completed: merkins, bbsu, decline merkins, box jumps, Australian merkins, dips, plank jacks, Freddie Mercuries.

    COR
    NOR
    Six: Jennay
    Closed with quote from #78 NFL Hall of Fame lineman Anthony Muñoz HOF introduction speech from his son telling of his father’s Godly leadership and challenging pax to lead and leave right.

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