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F3 Black Swamp | June 16, 2024

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The Wall (Riverside Park)

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Date(s) - 01/13/2022
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. Coconut

    BB for the Wall on 1/13/2022

    PAX (11): Mile High, Solo, Hannibal, Spaulding, Bellhop, Callahan, Doubtfire, Oil Change, Stark, Isoceles, Coconut (Q)

    Intro–The mission of F3 is to plant, grow, and serve small workout groups for me, to invigorate male community leadership.
    5 core principles: Open to all men, Always free, Always held outdoors, Led in rotation by participants, ends in a circle of trust.

    Today’s workout is a tribute to our man Callahan, who was scheduled to Q, but sought a pinch-Q so he could attend to family responsibilities. Always the right choice to make, so your QIC was honored to step in.

    Warm-up with Burpees in ‘accelerating cadence’. Started off really slowly, so that each move was distinct, then gradually sped up, so that burpee#7 was fast, even for the burp-meisters in the group.

    The workout was a simple Tabata–90s on, 30s rest, using TOMMY CALLAHAN GEARY as an acrostic source for the exercises.

    Twinkle Toes
    Mike Tysons
    Monkey Humpers
    Yves Poll (backwards running)

    Crab Cakes
    Ape Hops
    Leg Levers
    Alligator Merkins
    No Surrenders

    Gas Pump
    Explosion merkins (essentially plyo-merkins, but modify with Kracken merkins if necessary)
    Aussie Snow Angels
    Yves Poll

    COT. Callahan gave a moving 6. He was present because COVID nixed his wife’s travel plans for the family priority that came up.
    Focused breathing and thoughts on living 3rd.

    Honored to lead and participate.

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