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F3 Black Swamp | July 13, 2024

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The Wall (Riverside Park)

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Date/Time
Date(s) - 05/12/2022
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.**

The Wall

Comments

  1. Fat Thor

    Pax: Fat Thor(Q), Hannibal(6), Huckleberry, Soda Pop
    Mission & 5 Core Principles

    Warm up
    SSH: 25
    Arm Burners: Forward circles, backward circles, Seal Claps, Overhead Claps(15 counts in cadence)

    Work:
    1 person chose an exercise for the rest of the group to do while that person ran up the stair and down the ramp(probably 1.5-2.25 minutes).
    Rest of the group does reps AMRAP until the pax gets back. Then switched

    Exercises done:
    Merkins
    American Hammers (2×1)
    Curls
    Imperial Walkers
    BBS
    Shoulder Press
    Bonnie Blairs
    Pistol Squat
    (can’t remember the last 2)

    DONE AT 6:10
    C-O-R & N-O-R/ The six was Hannibal
    Announcements: Convergance, Sunday beatdown, mountain biking,
    Intentions: end of the school year
    Prayer

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