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Date/Time
Date(s) - 02/17/2024
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.
2/17/24 0630-0730
“Follow the Leader”
Pax:
Guardian – Q
Coconut
Callahan
Binford
Deliverance
Van Wilder
Photon
Tarnished
I started with 10ct curl, run to lights set up in parking lot and back. 9 curls, run again. So on down through 1 count. The first winner was Coconut, he picked the next exercise, and we repeated the format. He then chose Callahan to explain to the group how to lead in cadence. I wanted to incorporate this, especially for the new guys to pay attention, step out of their comfort zone, and lead a group of men in cadence so that maybe they would be quicker to sign up on the Q schedule. Van Wilder and Binford did fantastic at stepping up! Within the format, we did goblet squats, SSHs, squat thrusters, and American hammers.
COR
NOR
6- Binford
Announcements
Prayer
2/21/24
17:30-18:30
Black Ops Ruck
Pax:
Drip -Q
Flo
Solo
Casper
We walked the Woodland Park for a 5k with rucks. The goal was a 18:30 min/mile pace and we achieved a 18:45 min/mile. Good work, enjoyed the sun and 60 degree weather.
COT
Prayer