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F3 Black Swamp | June 20, 2024

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The Fortress (Grace Church)

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Date(s) - 10/03/2020
6:30 am - 7:30 am

Site Q - Jennay

The Fortress


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) at Lamplight Cafe and Bakery located at 121 W. Indiana ave. Great opportunity to get to know members of F3 Black Swamp and refuel from the workout.


  1. Andrew Lee

    BB for this past Saturday’s workout Peach VQ with Stark at The Fortress.
    @Allen “LEGO” Reinmeyer, @Tommy “Callahan” Geary, @George “Dutch” Bertz, @John ‘Huffy’ Peer, @Bryan “OK” New, @Jeff “Spaulding” Lonsbrough, @Myron “Tupac” Bowers, @Daniel 👻Casper👻 Kubacki, @Douglas “Nougat” Mallette, @Scott ‘Mr. Glass’ Kurth , @Jay “Wipers” Meents, @Dave “Flo” Walbom, @Matt “Stark” Yarder (co Q), 🍑 (co Q)

    Team Competition – 10 exercises (5 bonus exercises) + 2 pax running (alternating). 50 rep allocated per each pax.
    1. Knerkins
    2. Van Goghda
    3. Supermans
    4. Wojo Squat
    5. Absolutions
    6. Crunchy Frog
    7. Lunges
    8. Captain Morgans
    9. Monkey Humpers
    10. Nolan Ryan’s

    Bonus Exercises if Finished with above
    1. Burpees
    2. Raggedy Ann’s
    3. Diamond Pushups
    4. Hammer Twists
    5. Hello Dolly’s

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