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F3 Black Swamp | July 19, 2024

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The Fortress (Grace Church)

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Date/Time
Date(s) - 09/05/2020 - 09/06/2020
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. Dave Walbom

    The Fortress 300

    Pax
    Van Gogh
    Doubtfire
    Huffy
    Casper
    Raven
    2 Buck Chuck
    Meatloaf
    Landslide
    Heidelberg
    Lego
    Enron
    Nimbus
    Bourbon
    Chanel
    Fudd
    Boyz 2 Men
    Jimmy Dean
    Jennay
    Callahan
    Biggie
    Hazmat
    Mulan
    FNG (Nitrous)
    Flo (Q)

    Welcome
    Mission
    Principles

    Warm up
    SSH (25)
    Arm circles OYO
    Twists OYO

    The Thang
    25 reps per exercise w/ coupon
    Swings
    Merkins
    Hammers (2 is 1)
    Run (suicides)
    Squats
    Rows
    Flutter Kicks (2 is 1)
    Run
    Lunges
    Presses
    Big Boys
    Run
    Deadlifts
    Curls
    LBCs
    Run
    Finish run as a group

    COR 24
    NOR
    Six was 2 Buck Chuck
    Named FNG “Nitrous”
    Announcements
    Prayer

    Honored to lead 24 HIM! #ISI

  2. Dave Walbom

    Correction:

    Pax list:
    Heisenberg 🙂

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