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Date/Time
Date(s) - 12/16/2023
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.
Meatloaf – Q
Spaulding
Stark
Photon
Coconut
Peach
Irish Hoss
Nitrous
Deliverance
Drip
Tarnished
Chubbs
Five Station Rotation: 3 minutes per station
1. Tire flips ~30 feet, then 10 Imperial Squat Walkers
2. Bear Crawl same distance, 20 Goblet Squats
3. 10 Burpees, 20 Wide Merkins, 30 Flutters 2:1
4. 50: Airpresses, Side Straddle Hops, Plank Jacks
5. 10 LT Dans, 20 Squat Thrusters, 30 Speedskaters 2:1