The Fortress (Grace Church)

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Date(s) - 12/05/2020
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. 12/5/20 – Cien es Bueno

    Q – Jennay/Callahan
    AO – The Fortress
    Pax – Jennay, Callahan, Charman, Doubtfire, Stark, Tweety, Hannibal, Flo, Spalding, Casper, Dutch, Landslide, Nitrous, Two Buck Chuck, Heisenberg, Moana, Raven

    Open – Mission/5 Core Principles/Disclaimer
    Warmup Routine – Cadence – Callahan
    – 30 Side Straddle Hop
    – 15 squats
    – 15 windmills

    Beatdown – Teams of 2 – Jennay
    Teams will have one member do block work and the other do the cardio – then switch to achieve the cumulative rep count. Each team will make up a larger squad. The squad that does the least amount of work (makes it through the less average number of rounds) will be responsible for putting any extra blocks back in storage.
    Round 1 – Cardio – sprint to cone and back
    Manmakers – 100
    American Hammer with block? Modification is no block. – 100 – 2 is 1
    Squat Thrusters – 100
    Round 2 – Cardio – Karaoke to cone and back
    Block Curls – 100
    BBSs – 100
    Swings – 100
    Round 3 – High knees to cone and but kick back
    Alternating Elevated Merkin – 100
    Elevated Leg Shoulder Press – 100
    Dolly Cutters – 100

    Close – NOR – COR – The 6 – COT

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