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F3 Black Swamp | July 19, 2024

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The Wall (Riverside Park)

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Date(s) - 11/18/2021
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: Doubtfire, spaulding, coconut, Huckleberry, Fat Thor, Huffy, Footloose, Hannibal, Van Gogh, Woodstock

    QiC: Woodstock

    Part 1 – demo
    1 rep
    Burpee, lt dan, mike Tyson, absolution, run around base.
    10 count
    do 2 reps, run steps to 1st landing and back
    10 count
    Work up to 6, alternating steps w/ runs

    Part 2 – deconstructed

    3 Mike Tyson breakdowns: 3 4 count bear squats, plank count x 20, 3 4 count merkins

    Run to 1st landing on stairs and down

    3 Burpee break down: 3 squats, 3 inchworms, 3 merkins, 3 groiners, 3 jump squats

    Run around base

    3 Lt danger break downs: 3 lunges (2 is 1), 3 prisoner squats, 3 merkins

    Run to 1st landing on stairs and down

    3 absolution breakdown: 3 groiners, 3 hi to lo, 3 lo plank jacks, 3 high to lo

    Run around base

    Part 3 – rebuild

    10 Mike Tyson, run to top of stairs
    10 lt Dan, run around base
    10 absolution, run to top of stairs
    10 burpees, run around base

    Spaulding was the 6. Prayers up for Red Ryder.

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