| Boot camp style workout. At Woodland Park. Two large Playgrounds, Frisbee Golf Course, 1 Mile Dirt Track, HUGE Field. Plenty of space here to craft a diabolical smokefest for even the strongest PAX. Park at Grace Church off of East Boundary Drive. SATURDAYS always followed up with 2nd F (fellowship) breakfast/coffee. Great opportunity to get to know members of F3 Black Swamp and refuel from the workout. |
The Fortress (Grace Church)
One response to “The Fortress (Grace Church)”
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Game time field conditions = 22°/9° windchill with snow flurries
Warm ups:
>Motivators -start at 7
>Windmills (10 count)
>Chain breakers (10 count)Beatdown = Exercises associated with football routes. 5 min at each route/station.
Corner Route:
>4 Cone drill w block – block lunges, gorilla hops, walk backwards, gorilla hops.
>Merkins while waitingHook & Ladder:
>run route, come back through wood plank ladder (double steps)
>BBSU while waitingWheel Route:
>tire flips (individual or teammate)
>block squats while waitingQuick Out:
>15 Imperial Blockers (2is1)
>15 Wojo squats, start overPost:
>Run to “post” and back
>10 Grave Diggers (2is1)
>5 burpees, start overCurl Route:
>100 block curlsCompetition: split into two teams, OSU fans vs Michigan/others.
>each tram ran 3 pass routes, 2 times through the rotation
>2pts for catch, minus 1 for drops
>most points winLosing Team: runs
Hot Route – All Fly!!!
>wind sprint to a tree and backQ= Gold Star
PAX:
Belding – Down Ranger
Coconut
Tarnished
Badger
Binford
Piggly Wiggly
Deliverance
Phat Thor
Chapstick
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