The Fortress (Grace Church)

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Date(s) - 11/28/2020
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.

One thought on “The Fortress (Grace Church)

  1. QIC(s) – Isosceles and Stark

    PAX – Jennay, Mulan, Nitrous, Callahan, Casper, Landslide, Flo, Biggie, Lego, Doubtfire, Spaulding, Chanel

    The Thang
    Spilt group in 2 groups

    Upper Body Circuit (Approx 22 mins)
    Paula Abdul (7 cones, 10 yards each)
    1.) Round 1
    Bear crawl Forward
    11 Carolina Dry Docks
    Crawl Bear Backward
    28 Arm Circles

    2.) Round 2
    Burpee Broad Jump Forward
    11 Diamond Merkins
    Crab Walk Backward
    28 Swimmers (2 is 1)

    3.) Round 3
    Ape Hop Forward
    11 Inch Worm Merkins
    Ape Hop Backward
    28 Good Mornings

    Lower Body Circuit (Approx 22 mins)
    Meet Me in the Middle
    Round 1
    10, BUrpees, 20 Mule kicks, 30 Bonnie Blaires, 4 Plank Jacks
    9, 18, 27, 36
    8, 16, 24, 32
    so on…

    Round 2
    10 Surfer Get Ups, 30 Bobby hurleys’
    15 SGUs, 25 BH’s
    20, 20
    and so on…

    Ended with a few extra mins for some cadence
    Iso led Absolutions, Stark did some squats

    COR, NOR, Landlside was the six. Damn inspiration that man is! Respect!

    Please ure to lead with Iso
    Was an honor!

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