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Date/Time
Date(s) - 10/14/2023
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.
Backblast for the fortress on 10/14/23
“It takes 2 to tango”
PAX:
Raven
Meatloaf
Deliverance
Drip
Mile High
Baretta
Hannibal
Madden
Guardian
Stark
Flo
Tarnished
Coconut (Q)
Intro: Mission and Core Principles
Warm-o-rama
Motivator (from 10)
Bear Crawl geometric progression across the parking lot.
crawl one parking space (the long way) 1 HRM
crawl across the lane to opposite parking space 2HRM
crawl to line 4 HRM
crawl to end of opposite space 8HRM
crawl across the lane 16 HRM–Plank for the 6
Couple of men turned themselves around, which wasn’t in the instructions, so we got 10 penalty burpees.
Crawl bear progression back.
Crawl bear across the lane, 16 peter parkers (1 is 1)
crawl bear to the line, 8 PP
crawl bear to the end of the space 4 PP
crawl bear across the lane 2 PP
crawl bear to the line, 1PP–Plank for the 6.
Paired off and moved into the partner stage of the workout.
11-1: PBJ Merkins and PB BBSU.
Each pair gets one cinderblock. Both partners put a hand on the block and do janky merkins, then the pair carries the block to opposite cone and does BBSU (each partner does a block sit up–is 1.)
11-2: PB Twist and PB Press
Partners stand back to back and pass teh block around. one full revolution is 1
partners stand face to face. A performs a cinderblock press then passes the block straight out to partner B, who receives the block and performs an overhead press and returns the block to A–is 1.
Ran out of time for stage 3 and the partner block lap. Have to reduce reps next time and encourage pace!
Also need to be prepared with 1/2 blocks for 2.0’s and ready modifications. Learned for next time.
COR/NOR
Raven 6.
Honored to lead today. Hope the pax took a little bit away about teamwork, encouraging the others, and thinking on your feet for the time where you’re called to lead.
coco