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Date/Time
Date(s) - 05/05/2022
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.**
Searching For My Lost Shaker Of Salt
QIC: Jimmy Dean
PAX: Jimmy Dean, Nitrous, Coconut, Hannibal, Oil Change
After going over the mission of F3 and the 5 core principles, the PAX got to work. YHC will need to modify this workout if we want to finish in 45 minutes, but we got through 60% of it anyway. Strong work by everyone!
In the COT, prayers were lifted up for Coco’s & Oil Change’s coworkers.
Always an honor to lead this group of men! Aye!
THE THANG: Form into teams and work on various stations before leveling-up.
Benches – as a team, complete the following:
· 10 lunge-walk laps around the area surrounding the benches (2 Pax doing 1 lap counts as 2)
· 100 incline merkins
· 100 decline merkins
· 100 dips
Base of Stairs – as a team, complete the following:
· 5 trips up and down the stairs (2 Pax doing on trip counts as 2)
· 100 burpees
· 100 big boys
· 100 squats
Base of Ramp – as a team, complete the following:
· 100 Aussie Pull-Ups
· 100 LBCs
· 100 Side Straddle Hops
· Bear crawl up the entire ramp; only 1 Pax can walk at a time and group can rotate who walks/rests
Top of Ramp – as a team, complete the following at each of the 6 benches:
· 15 Kraken Burpees (burpee with 3 hand-release merkins at bottom)
· 15 Absolutions
· 15 Flutter Kicks (4:1 in cadence)
· 15 Freddy Mercurys (4:1 in cadence)
· Crab walk to next bench
Unlocked level! – mosey to Hood Park and as a team, complete:
· 5 sprints up the hill
· 10 Mike Tysons
· 20 Lt Dans
· 30 Supermans
· 40 Jump Squats
· 50 Monkey Humpers
· Mosey back to base of steps at the Wall
Victory Lap! You found your lost shaker of salt! The whole team runs up the stairs and down the full ramp! Cheer on your fellow Pax as they finish and pick up the 6!