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Date/Time
Date(s) - 11/26/2022
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.
Cone Tag:
Opener – Welcome, 5 Core Principles, Disclaimer, Mission Statement. Had some serious FNG’s and 2.0’s out.
Pax: Phat Thor(Q), Deliverance(6), Reset, Flo, Gaurdian, Bourbon, Jennay, Charmin, Huckleberry, Peach, Hannibal, Divet, FNGS: Madden, Maui, Hawk, Rocketfuel
Warmup:
Right question – normal exercise
Wrong question – 10 burpees before the warmups
Questions:
What is our mission statement?
What is our credo? Leave no man behind but leave no man where you found him
What was the date that f3 was first started? Jan 1 2011
What is the first quadrant in the q source? Get Right: the pursuit of proper personal alignment
What does the queen represent in the q source? Food/drink
Exercises in Cadence:
SSH
Windmills
Daisy Pickers
Arm Burners: Forward arm circles, backward arm circles, overhead claps, seal claps(12 count)
Mosey around parking lot
The Thang part 1: Football Drills
We split into 2 teams. 8 v 8
Receiver sprints out 20 yards while defender tries to block
Quarterback throws to receiver.
Catch:
Defense – 5 Burpees
Offense – 5 merkins
Drop:
Defense – 10 merkins
Offense – burpees
While throwing, the rest of pax in holding pattern:
Plank
Legs up
Squat
The Thang 2: Cone Tag
1 team’s goal is to turn the cones to one side, the other team’s goal is to turn the cones right side up. The team with the most at the end of the round wins the round. We will increase the time length at the beginning of each round. To turn the cone over or up you have to complete the exercise at the cone. You cannot go to the same cone two times in a row. If for any reason you don’t have anywhere else to go, you can plank behind someone else and wait for a cone to open up.
Stations
5 Burpees
10 Merkins
15 Mt Climbers (2×1)
15 Plank Jacks
10 KBS
10 Squat Thrusts
20 Monkey Humpers
5 Side Lunges(2×1)
10 Bonnie Blairs
25 Flutter Kicks(2×1)
10 BBS