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Date/Time
Date(s) - 08/26/2023
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) breakfast/coffee. Great opportunity to get to know members of F3 Black Swamp and refuel from the workout.
Recess at The Fortress BB
Welcome
Mission
Principles
Pax
Spaulding
Coconut
Stark
Photon
Spike
Peach
Phat Thor
Dough Boy
Meatloaf
Peeps
Deliverance
Raven
Hannibal
Flo (Q)
Warmup
SSH
Windmills
Arm Circles
Stretch arms
Moseyed around parking lot
Chose Cindy or a kettlebell and then headed to new playground
COR 14
Counted to 5 to break into five groups
Performed three rounds of Tabata (40s exercise and 20s rest)
Ten exercises
Kneeling half press
Hanging knee raises
Swings
Goblet squats
Merkins
Swingset rows
Step ups
Dips
Curls
Moseyed back to parking lot
NOR
Six was Dough
Announcements
COT prayer
Amended BB
Tenth exercise was Monkey Humpers
🙈