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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) - 06/09/2022
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. Matt Yarder

    QIC – Stark
    PAX – Nitrous, Huckleberry, Jennay, Callahan, Huffy, Soda Pop, Venom, Hannibal, Fossil

    7min round, with 90 second burnout

    1.) Back and Bi’s
    3 Rouds
    3 Count Curls
    Lat Pulls
    12 reps

    Run steps 2x, 12 Ass slapping, Hand Clapping Squats

    Burnout – Perform triple 7s Bicep curls until timer runs out, 7 second rest oyo between sets.

    2.) Triceps and Chest
    3 Rounds
    Skull Crushers
    3 Count Merkins
    12 reps

    Run steps 2x, 12 Ass slapping, Hand Clapping Squats
    Burnout – Perform triple 7s Ab-buster (7 Flutters, 2 is 1, 7 heels to Heaven, 7 Leg Levers) until timer runs out, 7 second rest oyo between sets.

    3.) Shoulders
    3 Rounds
    Arnold Shoulder Press
    3 count Lateral Arm Raises
    12 reps

    Run steps 2x, 12 Ass slapping, Hand Clapping Squats

    Burnout – Perform triple 7s Bicep curls until timer runs out, 7 second rest oyo between sets.

    4.) Abs
    3 Rounds
    3 count Leg Levers
    Mountain climbers 2 is 1
    12 reps

    Run steps 2x, 12 Ass slapping, Hand Clapping Squats
    Burnout – Perform triple 7s Ab-buster until timer runs out, 7 second rest oyo between sets.

    COR, NOR, Jennay with the 6. Started as “hate” now 34 as of yesterday. Strong commitment from this man for past 4 and half years

    Always an Honor
    Always my Pleasure
    ~Stark

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