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F3 Black Swamp | June 16, 2024

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The Wall (Riverside Park)

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Date/Time
Date(s) - 12/09/2021
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. Dan Miedema

    Pax: Meatloaf, charmin, flubber, heisenburg, mile high, beretta, fossil, fat Amy, Hannibal, fat Thor, VanGogh

    Q: VanGogh

    Warmup
    Motivators

    Workout:
    5 Lt Dans
    5 Bonnie Blair’s 2 is 1
    5 squats
    5 single leg squats
    5 bench step ups
    1 Run up stairs and back down (one step at a time)

    10 each exercise
    2 stairs

    15 each
    3 stairs etc

    Abs
    50 Flutter kicks
    50 hello dollies
    25 American Thor
    50 Freddie mercuries
    25 imperial walkers
    25 leg lifts

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