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F3 Black Swamp | July 20, 2024

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The Fortress (Grace Church)

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Date/Time
Date(s) - 12/19/2020
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.

Comments

  1. Jennay

    12/19/20 – Jennay and Huffy Co-Q

    Q – Jennay/Huffy
    AO – The Fortress
    Pax – Hannibal, Fossil, Nimbus, Mulan, Lego, Van Gogh, Dutch, Biggie, Bourbon, Flo, Shawshank, Calihan, Charmin, Nitrous, Spaulding, Landslide

    Open – Mission/5 Core Principles/Disclaimer
    Warmup Routine – Side Straddle Hops

    Work – Jennay – 20 mins
    Alphabet – pax has 5 seconds to determine an exercise for their letter of the alphabet. If they can’t answer, they get absolutions and the next pax is selected. Continue around the circle until time is up. The pax that chose the workout sprints to the food pantry building and back which signals the next round.
    Play – Huffy – 20 mins
    Funnel Ball – First 2 Shots are the Activity, Last Shot is the Multiplier.
    Funnel Ball Shoots are numbered 2, 4, 6, & 8.

    Each variation of scores determined type and amount of the following.
    Skaters (2 is 1)
    Spidermerkins
    4 Count. Smurf Jax
    Plank Jack Shoulder Taps
    Sprints
    Side Plank Knee Up
    Jump Squat Calf Raise
    Merkins
    Surrenders
    Reverse Plank Knee Up

    * Miss Any Ball And Get 10 Burpees (There were a lot of burpees)

    Close – NOR – COR – The 6 (Van Gogh) – COT

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