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F3 Black Swamp | July 13, 2024

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The Wall (Riverside Park)

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Date(s) - 12/30/2021
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. Jimmy Dean

    Boom Shaka Laka

    QIC: Jimmy Dean

    PAX: Jimmy Dean, Callahan, Doubtfire, Stark, Bourbon, Nitrous, Chit Chat, Hannibal, Dutch

    After going over the mission of F3 and the 5 core principles, the PAX got to work.

    In the COT, prayers were lifted up for the intentions of our hearts and military. We honored Red Ryder with 40 merkins as today would’ve been his 40th.

    Always an honor to lead this group of men! Aye!

    THE THANG: Laundry list of exercises and reps with a caveat to cut down the number of reps if the Pax chooses.

    Option 1 – run halfway up the steps to cut off 5 reps.

    Option 2 – run all the way to the top of the steps to cut off 10 reps.

    Pax could break the reps at any time to take 1 option per exercise if wanted. Pax can do full reps of exercise without running. Pax could NOT take both options to eliminate 15 reps of any exercise. On 2nd pass of list, Pax could NOT use the 10-rep discount.

    Laundry List of Exercises:
    ● 20 absolutions
    ● 50 LBCs
    ● 25 squat jumps
    ● 20 inchworms
    ● 50 big boys
    ● 50 SSH
    ● 25 hand-release merkins
    ● 30 Flutter kicks (4:1)
    ● 20 Lt Dans
    ● 25 donkey kicks
    ● 30 imperial walkers (2:1)
    ● 20 stump huggers
    ● 30 American hammers (2:1)
    ● 30 mountain climbers (2:1)
    ● 25 diamond merkins
    ● 25 crunchy frogs
    ● 25 calf raises
    ● 20 merkins
    ● 30 ninja squats (squat with kick, alternate leg)
    ● 40 supermans

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