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Date/Time
Date(s) - 12/23/2023
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.
12/23/23 Holiday Spirit Beatdown
PAX:
Casper
Photon
Tarnished
Huffy
Van Wilder
Madden
Guardian
Spaulding
Deliverance
Lonzo – Q
Warmups: motivators, 100 curls of course, Squativators, hand release Merkinators,
and jack webs.
Tabata Timer 45 seconds on 15 off, because I am not good at counting.
Hillbilly walkers
Outlaws
Lt Dans
Inch worms
Derkins decline legs raised merkins on block
American hammers
Y not Burpees
Seal Jacks
Presses
Imperial Squat Walker
Revers Lunge
I like curls
T merkins
Kevorkian run until the end.
COT, NOR Madden was the 6. He told us he is coming out because he is in the grind for wrestling. Great seeing 2.0’s wanting to get after it and get better. It was an honor to lead.