The Fortress (Grace Church)
Date/Time
Date(s) - 11/28/2020
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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QIC(s) – Isosceles and Stark
PAX – Jennay, Mulan, Nitrous, Callahan, Casper, Landslide, Flo, Biggie, Lego, Doubtfire, Spaulding, Chanel
The Thang
Spilt group in 2 groupsUpper 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 Circles2.) 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 MorningsLower Body Circuit (Approx 22 mins)
Meet Me in the Middle
Round 1
10, BUrpees, 20 Mule kicks, 30 Bonnie Blaires, 4 Plank Jacks
then
9, 18, 27, 36
8, 16, 24, 32
so on…Round 2
10 Surfer Get Ups, 30 Bobby hurleys’
then
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 squatsCOR, NOR, Landlside was the six. Damn inspiration that man is! Respect!
Please ure to lead with Iso
Was an honor!
~Stark
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