The Fortress (Grace Church)
Date/Time
Date(s) - 11/21/2020
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.
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11/21/20 Spilling Merlot
At the Fortress (Grace Church)
Coupons used and social distance encouraged/enforced
VQ Jamey Two Buck Chuck Burson
CoQ Chris Heisenberg DrageCOP:
Warmup:
Windmills, chain-breakers, karaoke, high knees, butt kickersThe Thang:
5 Marks of a Man by author Brian Tome:
1) Men have Vision 2) Men can take a Minority Position 3) Men are Protectors 4) Men Work 5) Men are Team PlayersFind a partner (team)
1) Leg focus 3 exercises while teammate runs. (squats, monkey humper, motivator)
“Motivator” –10 count in cadence new Pburg workout!Motivator new to Pburg:
10 side straddle hop, then 10 side straddle with arms to parallel, then 10 side straddle legs only, then 10 side straddle hop only
Repeat all the way to 1. Horrific on the calves!!! Great Q by Two Buck in cadence.2) Core focus exercises while teammate runs (shoulder tap, LBC, flutter with coupon, toes to heaven)
3) Upper body focus while teammate runs (coupon curls, hand release Merk, coupon shoulder press)Ended with COP 1- 100 count plank & Merkens and back down 100 -1
The “6” well done by Mark T. Landslide
Announcements:
Food Pantry cars were lining up and were asked to keep in thoughts and prayers by Geppetto
COT -Prayer by Two Buck ChuckPAX
1 Jeff L. Spalding
2 Alan R. Lego
3 Alex F. Hate
4 Matt Y. Stark
5 Michael D. Doubtfire
6 Mark T. Landslide
7 Scott K Mr. Glass
8 Chris T. Charmin
9 Scott . Geppetto
10 Travis K. BooyYaah
11 Josh M Biggee
12 Jamey B Two Buck Chuck
13 Alan D Coconut
14 David C. Mulan
15 Tommy G. Callahan
16 Chris D Heisenberg
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