| 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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Backblast for “Palindrome” on…of course…12/21
PAX:
Tarnished
Capitol
Stark
Sherbert
Spaulding
Guardian
Callahan
Crawdad
Radio
Landslide
Deliverance
Photon
Coconut (Q)25 degrees at 0630 at the Fortress as the PAX circled up.
Intro: The mission of F3 is to plant, grow, and serve small workout groups for Men, for the invigoration of male community leadership. The 5 core principles are:
– always free
– open to all men
– held outdoors, rain or shine
– led in rotation by members of the group. No training or certification necessary
– ends in a circle of trustWarm-o-Rama (playlist Unstoppable by Social Club Misfits, Birdland–Maynard Ferguson)
Burpees IC (12)
Imperial Walkers IC (21)
Bear Crawl Circle IC (12) — the pax had CMUs, which defined the rough perimeter of a circle, we bear crawled IC around the circle to 12 (about 1/2 way).
Pickle Pounder IC (12)
Bear Crawl Circle IC (12)
Shieldwall march to Palindrome area
a shield-wall is this: pax line up shoulder to shoulder in a straight line, facing the same direction, cindy at their feet. Lock arms. as a unit, squat down and pick up cindys. March in step from A to B.Main THANG:
7 acrostic workouts, timed by the playlist.
1 –to ‘It’s raining tacos’: TACO CAT, rep counts go 2, 4, 6, 8, 6, 4, 2 and similar for all palindromes.
Thrusters, American Hammers (with block), Curls, Outlaws, Curls, Am H. Thrusters.
2- to “Speed Racer” by Her’s: RACE CAR
Ranger merkins, Absolutions, Crab Cakes, Elevated Squates, Crab Cakes, Absolutions, Ranger Merkins
3- to “Ham ‘N’ Eggs” by a tribe called quest: MA HAS A HAM
Manmakers, Ape Hop, Heels to Heaven, Ape Hop, Squrls, Ape Hop, Heels to Heaven, Ape Hop, Manmakers
4- for the duration of “I Palindrome I” by They Might be Giants and “Palindrome” by The beta Machine: PALINDROME (yes, the word itself is not a palindrome.
Peter Parker, Alpo, LBC, Inchworm, Ninja Squat, Rows, Over Jumps, Monkey Humper, Easy (as in…rest for a 2 count)
5- MA HAS A HAM again, this time to “Ham” by Crazy, Xone, Akeisha
6- RACE CAR, this time to “Speed Racer” by Masked Wolf
7- TACO CAT, this time to “It’s Raining Tacos Again”–Parry GrippEndex: Playlist Birdland–Maynard Ferguson, and Unstoppable–Sia
Shieldwall march back to original circle.
At the circle, all exercises called and counted in “Inverse cadence” where the Q begins with e.g. “Pounder Pickle The Is Exercise Next The”, and the counting is done with the Q calling out the number, then the PAX counting down 3, 2, 1. e.g. Q: “12!”, Pax: “3!, 2!, 1!”, Q: “11!”, Pax: “3!, 2!, 1!” etc. down to 1.
Crawl Bear circle (instead of Bear Crawl) (from 12)
Pounder Pickle (from 12)
Crawl Bear Circle (from 12)
Walker Imperial (from 21)
EEPRUB (from 12).COT
COR- NOR, Landslide 6.Honor and a pleasure to bring some new stuff to the fortress, and grateful for the 13 guys who joined me!
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