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F3 Black Swamp | June 20, 2024

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The Wall (Riverside Park)

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Date/Time
Date(s) - 09/16/2021
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. Huckleberry

    F3 The Wall
    9/16/21 @ 5:30 a.m.
    Balls to The Wall

    PAX:
    Bourbon
    Hannibal
    Nitrous
    Nickel
    Bellhop
    Fossil
    Q: Huckleberry

    F3 (Fitness, Fellowship and Faith)

    Mission:
    To plant, grow and serve small workout groups for the invigoration of male community leadership.

    Principles:
    1. Free of Charge.
    2. Open to all Men.
    3. Held Outdoors, rain or shine, heat or cold.
    4. Led by men who participate in the workout in a rotation fashion, with no training or certification necessary.
    5. End with a Circle of Trust.

    WARM UP:
    10 Motivators

    THANG:

    Station #1:
    30 Australian Pull Ups (railing)
    30 Big Boy Sit Ups
    Bear Crawl up ramp to Station #2

    Station #2:
    30 Jump Squats
    30 Mountain Climbers (2 is 1)
    Lunges up ramp to Station #3

    Station #3:
    30 Lt. Dans
    30 LBC’s
    Run up ramp to Station #4

    Station #4:
    30 Imperial Walkers (2 is1)
    30 American Hammers (2 is 1)
    Karaoke to Station #5

    Station #5:
    30 Scissor Kicks (2 is 1)
    30 Hello Dolly’s
    Run down the stairs to bottom to Station #6

    Station #6:
    30 Merkins
    30 Bear Squats
    Run up the stairs to top to Station #7

    Station #7:
    30 Squats
    30 Side Sraddle Hops
    Run back to Station #4, down the ramp back to Station #1

    Repeat as time permits…

    COT: 6th was Fossil

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