The Fortress (Grace Church)

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Date(s) - 12/12/2020
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. 12/12/2020 – Rollin’ with tha Homies Beatdown:

    Date: 12/12/2020
    Time: 6:30 – 7:30 AM
    Location: The Fortress – Woodlands Park/Grace Church

    Q: Bourbon

    PAX: 19 total: Bambi, Spaulding, Huffy, Fossil, Biggie, Doubtfire, Copper Top, Two Buck Chuck, Heisenberg, Jennay, Dutch, Geppetto, Chanel, Flo, Yeti, Callahan, Casper, Stark, and Bourbon (Q)

    F3 Mission: Fitness, Fellowship, Faith; To plant, grow and serve men’s small workout groups, in order to invigorate male community leadership
    Principles of F3:
    • It must be free of charge
    • It must be open to all men
    • It must be held outdoor, rain or shine, hot or cold
    • It must be peer led in a rotating fashion by men who participate in the workout, with no training or certification necessary
    • It must end with a Circle of Trust (COT)


    • Warmup with 21’s. As many rounds as it takes to complete together. 5 burpee penalty for each missed round.
    o PAX failed the first time and were penalized with 5 burpees.
    o Second attempt was a success.

    Beatdown: Rolled dice by each man around the circle and ended with the ab/core workout.
    • Rolling dice:
    o PAX form a circle. Start with one PAX who rolls both dice. The first number corresponds to the exercise; the second number is the number of base reps. The base reps will be multiplied by 10 for all except exercise 3 (sprints).
    o For example: PAX rolls 1 and 3 = exercise one for 30 reps (3 reps x 10 multiplier).
    o Entire PAX suffers the same routine based on each roll and gives 100% until 50% of PAX completes the exercise reps.
    o Once you complete the exercise, you plank in place until 50% of PAX are planking. Once 50% complete, we move to the next member of the circle and repeato.
     Exercise 1: Merkins
     Exercise 2: Side Straddle Hops (4 count, in cadence)
     Exercise 3: Sprints (from one set of cones to other and back)
     Exercise 4: Lt. Dans
     Exercise 5: Burpees
     Exercise 6: Absolutions

    • Core workout (completed after each complete circle of PAX or halfway through the beatdown depending on number of PAX):
    o 60 LBC (little baby crunches)
    o 50 American hammers
    o 40 scissor kicks
    o 30 rope climbs
    o 20 leg levers
    o 90 second plank

    • Actual Workout based on PAX rolls of dice:
    o 21 x Side Straddle Hops (4 count, in cadence)
    o 5 x Burpees
    o 21 x Side Straddle Hops (4 count, in cadence)
    o 60 x Lt. Dans
    o 10 x Absolutions
    o 50 x Absolutions
    o 3 x Sprints
    o 50 x Merkins
    o 60 x LBCs
    o 50 x American Hammers (2 is 1)
    o 40 x Flutter Kicks (2 is 1)
    o 30 x Rope Climbs (2 is 1)
    o 20 x Leg Levers
    o 1 x 90-Second Plank
    o 50 x Lt. Dans
    o 60 x Merkins
    o 20 x Side Straddle Hops (4 count, in cadence)
    o 60 x Lt. Dans

    • Totals:
    o 170 x Lt. Dans
    o 110 x Absolutions
    o 110 x Merkins
    o 62 x Side Straddle Hops (4 count, in cadence)
    o 60 x LBCs
    o 40 x Flutter Kicks (2 is 1)
    o 30 x Rope Climbs (2 is 1)
    o 20 x Leg Levers
    o 5 x Burpees
    o 3 x Sprints
    o 1 x 90-Second Plank

    Count-O-Rama and Name-O-Rama.

    Learn about the 6: Doubtfire.


    COT / Prayers and Intentions.

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