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Date/Time
Date(s) - 11/12/2022
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.
13 PAX this wonderful day
Q: Hannibal
Breaker
Peach
Fossil
Chit Chat
Deliverance
Fender Bender
Guardian
Raven
Callahan
Jennay
Van Gogh
Casper
A Few stretches and some windmills, then mosey to the lacrosse fields for our 40 yard dashes
10 each side straddle hops, merkins, and air squats on our own
2 40 yard sprints @ 50% effort
2 40 yard sprints @ 75% effort
18 40 yard sprints @ 100% effort
Halftime Break
Read some fun facts about the “mile” during a short breather.
10 each merkins, air squats, and chain breakers in cadence
2 40 yard sprints @ 50% effort
2 40 yard sprints @ 75% effort
18 40 yard sprints @ 100% effort
Bonus rounds:
2 40 yard back peddles
2 40 yard karaoke
Merlot was splashed.
Mosey back to parking lot for the CoT
Fender Bender the 6