Loading Map....
Date/Time
Date(s) - 12/09/2023
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.
Everything but Merkins
Warm up
Windmill
Side straddle hops
Round 1
Run one sprint (50 meters)10 Squats
Run two sprints 20 Squats
Run three sprints 30 Squats
Run 4 sprints 40 Squats
Run 5 sprints 50 Squats
Round 2
10 big boys
Lunge walk
20 big boys
Lunge walk
30 big boys
Lunge walk
40 big boys
Lunge walk
50 big boys
Round 3
Run to playground
50 dips
40 one leg calf raises (each leg)
30 American hammers 2 is one
20 chin ups
10 step ups 2 is 1
Round 4
Run back to parking lot
50 monkey humpers oyo
40 imperial hillbillies oyo
30 side straddle hops in cadence
20 crunchy frogs oyo
10 lt. Dans oyo
Guantanamo
Cool down lap
Coconut, Stark (6), Van Wilder, Flo, Nitrous, Photon, Tarnished, Peach, Deliverance, Spaulding- Q