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Date/Time
Date(s) - 12/17/2022
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.
Fortress Beatdown
PAX: Lonzo, van Gogh, Raven, Deliverance, Coal, Casper (Q)
Adapted from last GTE Cycle– Wall-Nuts (At the Wall). Started beatdown discussing the reason that geese fly in a ‘V’–the leader takes the brunt of the wind and helps the others rest until it is their turn. Also, the V allows the other geese to watch the ‘6’ of the others.
Explained that the beatdown would have someone holding plank the remainder of the beatdown. One person would be running from lightpost to lightpost and the others would be doing reps of various exercises. The catch being that no one was allowed to reach 30 reps. Rotations needed to occur as various PAX finished their work and rotation through planks and runner. After time, additional exercises were worked in and running became bear crawl or lunge walk and planking became Tree Huggers to keep the rotations ‘fresh’ and make PAX continue to adapt.