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.**
6/26/25 0530-0615 – Morgan “Wall”en at The Wall
Pax: 25
Binford
Tarnished
Stark
Stalker
Footloose
Yoshi
Waldo
Sven
Space Cowboy
One Man Band
Coconut
Spaulding
Hannibal
Geppetto
Redken
Irish Hoss
Mile High
Cybertruck
Madden
Doubtfire
Norm
Purdy
Badger
Gold Star
Guardian – Q
F3 mission – To plant, grow and serve, small w orkout groups for men for the invigoration of male community leadership.
5 core principles – Always free. Open to all men. Held outdoors regardless of weather. Led in a rotating fashion by a member of the PAX with no training or certification necessary. Ends in a COT, just as it begins.
F3 credo “Leave no man behind, but leave no man where you find him.”
Warmarama:
SSH x50 IC
Windmill x10 IC
The “Problem” aka Thang:
Phase 1 – Partner work
7-8min – one partner holds plank while the other does:
3 burpees
3 merkins
3 squats
3 BBSU
**Alternate
Phase 2 – Partner work
Complete number of reps per team:
Wall jump burpees – 50 (modification is step up with lt dan)
Dips – 200 (modify air press)
Decline merkins – 200
London bridges – 200 (did not get to)
Incline merkins – 200 (did not get to)
Partner- Run ramp to landing then down the stairs and alternate
COR
NOR
6- Gold Star
Announcements
LDP3 – respect people’s time
Prayer
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