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F3 Black Swamp | October 4, 2024

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The Wall (Riverside Park)

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Date/Time
Date(s) - 12/16/2021
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. December 16, 2021

    Reply
    Bourbon

    12/16/2021 – Home Alone!:

    Date: 12/16/2021
    Time: 5:30 – 6:15 AM
    Location: The Wall – Riverside Park
    Q: Solo and Bourbon

    PAX: 6 Total – Huckleberry, Doubtfire, Callahan, Hannibal, Solo (Q) and Bourbon (Q)

    F3 Mission: Fitness, Fellowship, Faith; To plant, grow, and serve small workout groups for men for the invigoration of male community leadership

    Principles of F3:
    • It must be free of charge
    • It must be open to all men
    • It must be held outdoor, rain or shine, hot or cold
    • It must be peer led in a rotating fashion by men who participate in the workout, with no training or certification necessary
    • It must end with a Circle of Trust (COT)

    Beatdown:
    • Warmup:
    o Run to Hood Park and back
    o 21’s when all are back to represent the most recent Home Alone movie released in 2021
    • The Thang:
    o 8 stations, perform the reps of the exercise at each station. Progress through the stations, run a lap, and repeato.
    1. Step-ups on rock x 25/leg = Harry trying to walk up ice steps
    2. Merkins x 40 = Harry putting burnt hands and face in snow
    3. Australian Merkins x 25 = Marv pulling iron on face
    4. Bear-crawl up ramp = Marv climbing up tar steps
    5. Air Presses x 100 = Marv getting tarred and feathered
    6. Burpees x 15 = the bandits avoiding the swinging paint cans
    7. High jumps (Like plyometrics) the length of the sidewalk, with 10 dips on each bench = symbolizes bandits crossing high wire to tree house
    8. Big Boy Sit Ups x 20 = the bandits in the flooded house next door

    Count-O-Rama and Name-O-Rama
    The Six: Callahan.
    Announcements.
    COT / Prayers and Intentions.

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