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Date/Time
Date(s) - 04/22/2023
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.
Backblast for Saturday 4/22/23 at the Fortress
PAX: Casper, Spaulding, Tarnished, Huckleberry, Isosceles, Nitrous, Peach, Phat Thor, Coconut (QIC)
Around 45 degrees and crack of dawn light for the 4-Square workout.
4 cones arranged in a square as points for doing the work.
Phase1: GTE PT test.
2-min AMRAP t-cross merkins
2-min AMRAP butterfly sit ups
2mile run for time
Phase 2: tire flip
Round 1
2 teams of three flip a tire from one line to another ~40 ft away, then use the tire to perform 30 decline merkins per pax
Winning team stats for
round 2
Flip tires back to original line and PAX perform 30 step ups using the tire
Phase3 ended
Return to the parking lot to hit the last two corners of our square
2-min AMRAP puddin’ scoops
2-min AMRAP squat thrusters