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Date/Time
Date(s) - 12/03/2022
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.
“Deep Cuts”
12/3/22
Fortress (Grace Church Parking Lot)
Q: Nimbus
PAX:
Maui
Coconut
Van Gogh
Peach
Deliverance
Chit Chat
Bourbon
Jennay
Hoser
Divot
Warm-ups:
Side straddle hops
Windmills
Run lap around parking lot
The beatdown:
PAX were divided into 3 groups with a list of exercises to go through (listed below). A series of 80s movie soundtracks were played in the meantime. If a PAX member guessed the correct movie from the played track, his respective group would simply continue working through the exercises. The other 2 groups were assigned to work in 10 merkins. If no PAX member was able to come up with the correct movie, all PAX were assigned 10 burpees. Only 20 burpees were assigned throughout the duration of the beatdown.
Exercise list (20 reps each):
Big boy situps
American Hammers (2 is 1)
Flutter Kicks (2 is 1)
Windshield Wipers
Side straddle hops
lunges
jump squats
Al Gores (hold for 20 seconds)
Imperial Walkers (2 is 1)
LBCs
Plank Jacks
Mountain Climbers (2 is 1)
Rows (with coupon)
Curls (with coupon)
Overhead press (with coupon)
High plank (hold for 20 seconds)
Arm circles
Air pumps
Shrugs
Soundtrack list (song, artist, movie)
“Push it to the Limit” (Paul Englemann) – Scarface
“No Shelter (Broken Edge) – The Karate Kid
“Savin’ the Day” (Alessi) – Ghostbusters
“Play With Me” (Extreme) – Bill and Ted’s Excellent Adventure
“They Won’t Get Me” (Roger Miller) – Superman III
“Doubleback” (ZZ Top) – Back to the Future Part III
“I Hate You” (Kirk Thatcher) – Star Trek IV: The Voyage Home
“Mighty Wings” (Cheap Trick) – Top Gun
“Let It Snow” (Vaughn Monroe) – Die Hard
“Shakedown” (Bob Seger) – Beverly Hills Cop II
“Hearts on Fire” (John Cafferty) – Rocky IV
Announcements
Prayer Intentions
Closing Prayer