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F3 Black Swamp | July 19, 2024

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The Wall (Riverside Park)

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Date/Time
Date(s) - 12/23/2021
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. Dave “Flo” Walbom

    Training Camp: Rudolph’s Revenge BB

    Welcome
    Mission
    Principles

    Pax
    Callahan
    Doubtfire
    Hannibal
    Oil Change
    Coconut
    Reset
    Mile High
    Huckleberry
    Thai Guy
    Stark
    Flo (Q)

    The Thang

    Warmup
    SSH
    Windmills
    Arm Circles

    HIIT/Tabata
    40sec exercise 20sec recovery
    Swings
    Hammers
    Merkins
    Goblet Squats
    Flutter Kicks
    Presses
    Deadlifts
    LBCs
    Rows
    Lunges
    Wipers
    Curls

    Run a lap

    Repeato

    COR 11
    NOR
    Six was Coconut
    Announcements
    COT

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