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F3 Black Swamp | June 16, 2024

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The Fortress (Grace Church)

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Date/Time
Date(s) - 11/07/2020
6:30 am - 7:30 am

Site Q - Jennay

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) 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.

Comments

  1. Jennay

    11/7/20 – Let’s Explore the Fortress
    Q – Jennay
    AO – The Wall
    Pax
    Jennay, Spaulding, Huckleberry, OK, Biggie, Fossil, Heisenberg, Mulan, Mr. Glass, Nitrous, Flo, Two-Buck-Chuck, Callahan, Doubtfire

    Open – Mission/5 Core Principals/Disclaimer

    Thang
    Pax filed into single line and completed an “Indian Run” around the track. After a full rotation, all would stop and an exercise would be announced to be done at that location.
    In order to pick the exercise, Jennay had cards identifying what should be done along with the amount of each. The rep card would be placed back in the deck while the exercise type was removed. Number of reps ranged from 10-40 and varied from cadence and OYO.
    Total distance on Indian run was ~ 2.5 Miles
    Exercises included 21s, Triple Skyfalls, Burpees (Plus 15 extra from Two-Buck-Chuck failing the 21s – HATE!), Prisoner Squats, Flutter Kicks, Leg Lifts, Military Merkins, LBC’s, Plank to 5x Failure, Shoulder Taps, Smurf Jacks, Big Boi Situps.

    Ended with COR – NOR and the 6 (Heisenberg)

    Finished with COT

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