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Date/Time
Date(s) - 11/19/2022
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.
T-Day Training at the Fortress – Another Huffy Production
PAX (10): Deliverance, Raven, Coconut, Chopsticks, Landslide, Callahan, Chips, Stark, Hannibal, and Huffy(Q)
F3 Stands for Fitness, Fellowship, & Faith
Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
Our workouts:
Are free of charge
Are open to all men
Are held outdoors, rain or shine, heat or cold
Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
End with a Circle of Trust
The Disclaimer: Its you against you. Modify the workout if you need to.
The Warm up: Side Straddle Hops, Chain Breakers, Overhead Chain Breakers, Wind Mills.
The Beatdown:
Cinder Double Ups – Start with the beginning # of reps. Double that # at the 1st cones, Double it again at the 2nd cones, and double it again at the 3rd cones. Example Start with 4 Stagger Squats, 8 at 1st cones, 16 at 2nd cones, and 32 at 3rd cones.
Start # Double Count at Each Cone
4 Staggered Squat
2 Cinder Curls
1 Man Maker
Sprint
2 Pivot Jump Shots No Cinderblock (Sprint Back)
2 Staggered Cinder Merkins
4 Cinder-Bent Rows
Sprint
2 Thrusters
2 Incline Merkin Hands on Cinderblock
1 Cinder Swings
Sprint
2 Jump Squats
2 Lower Half Cinder Curls
2 Decline Merkins Feet on Cinderblock
Sprint
1 Overhead Press
4 Smurf Jacks No Cinderblock (Sprint Back)
2 Upper Half Curls
Sprint
2 Merkins No Cinderblock (Sprint Back)
2 Upright Rows
2 Imperial Walk Squats (1 is 1) No Cinderblock (Sprint Back)
at Halftime we Run over to the funnel ball court and di a Turkey Shoot.
1st shot was the workout, and the second shot was the multiplier for the reps.
Example: If you shot a 2 and a 3 the exercise would be (#2) LT. Dans (x5) 5×3+15 Reps.
#1 Spider Merkins x5
#2 Lt. Dans x5
#3 Turkey Trot x1
#4 Burpees x4
We had everyone shoot then ran back to the parking lot for the circle of trust.
We did plank / merkins to Metallica’s “Seek and Destroy”
COT
Count-O-Rama/Name-O Rama, Hannibal was the 6. Announcements, Prayers, The End. As always, awesome to lead my Brothers!! Thanks for busting it!!