The Fortress (Grace Church)
Date/Time
Date(s) - 12/05/2020
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.
-
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, RavenOpen – Mission/5 Core Principles/Disclaimer
Warmup Routine – Cadence – Callahan
– 30 Side Straddle Hop
– 15 squats
– 15 windmillsBeatdown – 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 – 100Close – NOR – COR – The 6 – COT
Comments