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Date/Time
Date(s) - 03/30/2024
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.
Opening weekend Q
PAX:
Deliverance
Tarnish
Photon
Casper
Phat Thor
Meatloaf
Van Wilder- 6
Huckleberry
Spaulding – Q
Set up 4 bases like in baseball approx 35-40ft apart.
Doing work at each base- 3 times around for each inning
1st Inning
Run between bases
5 merkins at 1st base, 10 at 2nd, 15 at 3rd, 20 at home. Repeat three times.
2nd inning
Bear crawl between bases in round 2 run other rounds
Squats – 5, 10,15,20. Repeat 3 times
3rd inning
Run between bases
Big boy sit ups- 10 reps per base
Repeat 3 times
4th inning
Carry blocks between bases
Bicep curls with block 10 reps per base in round 1,2. 5 reps per base in round 3 repeat 3 times
5th inning
Run between bases
Lunges (2 is 1) 10 reps per base repeat 3 times
6th inning
Run between bases
Imperial walkers 10 reps per base in round 1,2. 5 reps per base in round 3 repeat 3 times
7th inning – stretch
Run a big parking lot lap
Cut the last two inning due to time.
It was 40 degrees and raining. Thanks to all that came out!