The Wall (Riverside Park)
Date/Time
Date(s) - 11/11/2021
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.**
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Welcome to F3
Mission Statement
5 Core Principles
Set Up:
EMOM Timer
The Thang:
90 sec EMOM timer
Countdown from 22
Round 1 90 sec – 22 Squats, Flutter Kicks 2is1, Merkins
Round 2 90 sec – 21 Squats, Flutter Kicks 2is 1, Merkins
Round 3 90 sec – 20 Squats, Flutter Kicks 2is 1, Merkins
Round 4 90 sec – 19 Squats, Flutter Kicks 2is 1, Merkins
Round 5 90 sec – 18 Squats, Flutter Kicks 2is 1, Merkins
Round 6 90 sec – 17 Squats, Flutter Kicks 2is 1, Merkins
Round 7 90 sec – 16 Squats, Flutter Kicks 2is 1, Merkins
Round 8 90 sec – 15 Lunges 2is1, Hello Dolly, Hand Release Merkins
Round 9 90 sec – 14 Lunges 2is1, Hello Dolly, Hand Release Merkins
Round 10 90 sec – 13 Lunges 2is1, Hello Dolly, Hand Release Merkins
Round 11 90 sec – 12 Lunges 2is1, Hello Dolly, Hand Release Merkin
Round 12 90 sec – 11 Lunges 2is1, Hello Dolly, Hand Release Merkins
Round 13 90 sec – 10 Lunges 2is1, Hello Dolly, Hand Release Merkins
Round 14 90 sec – 9 Lunges 2is1, Hello Dolly, Hand Release Merkins
Round 15 90 sec – 8 Lt Dan, Leg Lift, T-Merkins
Round 16 90 sec – 7 Lt Dan, Leg Lift, T-Merkins
Round 17 90 sec – 6 Lt Dan, Leg Lift, T-Merkins
Round 18 90 sec – 5 Lt Dan, Leg Lift, T-Merkins
Round 19 90 sec – 4 Lt Dan, Leg Lift, T-Merkins
Round 20 90 sec – 3 Lt Dan, Leg Lift, T-Merkins
Round 21 90 sec – 2 Lt Dan, Leg Lift, T-Merkins
Round 22 22 Second Squat Hold, High Plank, Bottom of Merkin
COT: Talk about Veteran’s Day
PAX LIST:
Radio – Q
Tagalong
Bellhop
Hannibal
Tai Guy – 6
Huckleberry
Picante
Fat Thor
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