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F3 Black Swamp | June 20, 2024

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The Fortress (Grace Church)

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

Site Q - Jennay

Grace Church


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.


  1. 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 ( 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:

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