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Date/Time
Date(s) - 01/14/2023
6:30 am - 7:30 am
Site Q - Spaulding
Location
The Fortress
Categories
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) at Lamplight Cafe and Bakery located at 121 W. Indiana ave. Great opportunity to get to know members of F3 Black Swamp and refuel from the workout.
Pax: Phat Thor(Q), Nitrous(6), Deliverance, Jennay, Callahan, Guardian, Huffy, Spaulding, Happy, Isosceles, Peach, Coconut
Oh, it was a windy and cold morning but we were ready at 6:30. Ran through the mission, and 5 core principles. Then hopped into some Trivia warm up.
Trivia: Right, just skip to the exercise, Wrong: Penalty – 10 burpees then the exercise
1. What is our credo? Leave no man behind, leave no man where you find him
2. To be an effective team, you need 3 p’s, what are they? Proximate, Purposeful, Periodic
3. What is a Brick: a singular positive habit that helps an individual or team
4. What is Mammon: the work that a man does. It is necessary for us
5. What is the dolphin: a task a person was born to do best
Warmup:
SSH
Chainbreaker
Windmills
Perfect Stretch
Mosey around parking lot
The Work: Alternate between sprints and Shuttle drills.
Sprints: Run 30 yards and back 10 times under 1:10 minute. If everyone does not complete in time the whole group pays penalty
Penalty: bear crawl to post and shuffle back
Round 0: Sprint 30 yards and back 5 times. Imperial walkers to cone 1 time, High knees back
Shuttle Round 1: 5 burpees, 10 merkins, 5 burpees, 20 merkins, 5 burpees, 30 merkins
– Mosey together
Shuttle Round 2: 5 Bonnie blairs, 10 monkey humpers, 5 Bonnie blairs, 20 monkey humpers, 5 BB, 30 MH
– Mosey together
Shuttle Round 3: 5 BBS, 10 boxcutters, 5 BBS, 20 boxcutters, 5 BBS, 30 BC
Finished with some stretches and some birthday merkins for Nitrous 68th
COR, NOR, 6 and Announcements and Prayer: for Mile High, the young lady who passed away at Start…