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Date/Time
Date(s) - 12/24/2022
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.
Christmas Sleeve 🎅🏼 BB
Welcome
Mission
Principles
Pax
Deliverance
Meatloaf
Raven
Doubtfire
Flo (Q)
Warmup
25 SSH
12 Windmills
Arm Circles
Tabata style Bodyweight
40sec exercise 20sec rest
American Hammers
Merkins
Squats
Flutter Kicks
Imperial Walkers
30/60/90
Mercuries
BBS
LBCs
Hand Claps
Mountain Climbers
Hip Bridges
Air Presses
Monkey Humpers
Shoulder Taps
Box Cutters
Lunges
Calf Raise
Repeato
COT:
COR 5
NOR
Announcements
Prayer
Temp 1F Windchill -29F
Five Pax took their DRP. Aye!