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Date/Time
Date(s) - 04/15/2023
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.
Taxes beat down
PAX: Nimbus, Guardian, Jennay, Deliverance, Coconut, Doubtfire, Hannibal, Tarnished, Spaulding – Q
Warmup
Side straddle hops
Mountain climbers
Calf stretches
Chain breakers
Motivator start at 10
100 squats
Run a lap
10 up downs/ burpees
Motivator start at 9
90 LBCs
Run a lap
9 no surrenders
Motivator starting at 8
80 air presses
Run 2 laps
8 mike Tyson’s
Motivators starting at 7
70 lunges 1 is 1
Run 2 laps
7 gorilla squats
Motivator starting at 6
60 monkey humpers
Run 3 laps
6 absolutions
Motivator starting at 5
50 hill Billy’s
Run 3 laps
5 Lt. Dans