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Date/Time
Date(s) - 01/13/2022
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.**
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.
THANG:
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
Outlaws
Mike Tysons
Monkey Humpers
Yves Poll (backwards running)
Crab Cakes
Ape Hops
Lunges
Leg Levers
Absolutions
Hillbillys
Alligator Merkins
No Surrenders
Gas Pump
Explosion merkins (essentially plyo-merkins, but modify with Kracken merkins if necessary)
Aussie Snow Angels
Rosalita
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.