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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) - 09/12/2020 - 09/13/2020
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. Jennay

    9/12/20 – Q School Beatdown
    Q – Jennay/Smokey/Mercy
    AO – The Fortress

    Pax
    Simmons, Gepetto, Woodstock, Dutch, Ponzi, Callahan, Meatloaf, Venom, Dropout, Huffy, Homeslice (FNG), Huckleberry,Megaphone (FNG), Thai Guy, Landslide, Fossil, Enron, Wipers, Doubtfire, Rockwell, Hannibal, Stark, Mulan, Bourbon, Flo, Hacksaw, Bongo, Van Gogh, Shawshank, Isosceles, Coconut, Casper, Nimbus,
    Co-Q: Mercy, Smoky, Jennae

    Open
    Mission – Jennay
    5 Core Principles – Smokey
    Disclaimer – UvU – Modify as needed – Mercy

    Thang
    Warmup – Smokey
    21’s

    Explanation of beatdown – Jennay
    Several stations around large track
    3 Main Stations will be split between site Qs to teach concept
    Cadence – Modifications – Pickup the 6

    Count O Rama – Split Groups (3 Groups) – Mercy

    Cadence
    4 Count Merkins
    4 count Flutter Kicks
    4 count Mt Climbers
    4 count squats
    8 count man makers

    Modify
    Air Squats
    – Modify down – Treehuggers
    – Modify up – Squat Thrusters
    Plank jacks
    – Modify up – plank jack shoulder taps
    – Modify down – plank
    Merkins
    – Modify up – hand release
    – Modify down – go to knees/ on a pole or tree
    Burpees
    – Modify down – merkin + tempo squat
    – Mid level – no merkin
    – Modify up – add squat jump
    The 6
    – Burpees – after 15 Burpees find a partner and do them with him until everyone is done
    – Absolution – after 15, pick up the 6
    – Lt Dans – after 15 pick up the 6
    – Repeato – 10 of Each exercise (10 burpees, 10 absolutions, 10 Dans) then pick up 6
    – Hard Sprint to next station, pick up 6

    Close
    Count O Rama
    Name O Rama
    The 6 – Callahan
    FNG – Homeslice / Megaphone
    COT

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