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F3 Black Swamp | July 26, 2024

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The Fortress (Grace Church)

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Date/Time
Date(s) - 08/15/2020 - 08/16/2020
6:30 am - 7:30 am

Site Q - Jennay

Location
Grace Church

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. August 16, 2020

    Reply
    Woodstock

    Pax: landslide, peach, Lego, biggie, fossil, doubt fire, Spaulding, flo, nimbus, Chanel, Casper, Mulan, woodstock
    QiC: Woodstock

    Covered 3fs, mission, and principles + disclaimer

    Warmed up with ssh, chain breakers, arm circles, and a quick lap.

    Broke up into groups of 2.

    Part 1:
    Partner 1 does Paula Abdul’s – Spiderman Merkins for 2 steps forward (https://www.verywellfit.com/spider-walk-exercise-4688489) then 5 Mike Tyson’s (alt bear crawl and 10 Mike tysons). Walk back 1 and do 3 absolutions. Partner 2 runs ~ 50yards out and back, then 10 block curls and 10 block presses. Repeato until partner 1 reaches cone then switch. AMRAP for 15 minutes.

    Part 2:
    Dora. 100 burpees, 200 HR Merkins, 300 American Hammers (1 is 1). Partner 1 runs 50 out and back while partner 2 does work. Everyone picked up the 6 once they finished.

    CoT – Chanel was the 6
    Made sure to cover #IronPAX registration, Q school, GrowRuck, Metropark Friday, and other topics.

    Sign up for IronPax here: https://f3greenwood.com/2020/08/06/2020-ironpax-challenge-preblast/

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