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F3 Black Swamp | June 20, 2024

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The Fortress (Grace Church)

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Date/Time
Date(s) - 01/09/2021
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.

 

The Fortress

Comments

  1. Michael DuShane

    1/9/2021
    27 degrees and clear skies
    Pax:
    Raven
    Fossil
    Lego
    Biggie
    Spaulding
    Landslide
    Nitrous
    Callahan
    Jennay
    Isosceles
    Mulan
    Bogey
    Nimbus
    Heisenberg
    Two Buck Chuck
    Charmin
    Huffy
    QIC: Doubtfire

    Mission Statement
    Five Core Principles
    Disclaimer

    Warm Up:
    19 Side Straddle Hops
    9 windmills
    5 Four-count merkins

    The Thang:
    19 different exercises were completed in circle formation with Q at center of circle. Each exercise was called out by the Q and done for 109 seconds with a 41 second recovery in between. Following were the exercises completed: (* = with coupon)

    *squat thrusters
    BBSU
    Absolutions
    *Curls
    Hello Dollys
    109 count merkins around the horn
    LBC
    *Kettle Bell Swings
    Lieutenant Dans
    American Hammers
    *Dips
    Never Surrenders
    *109 count incline merkins around the horn
    Box Cutters
    *Alternating Lunges
    Carolina Dry Docks
    *Bentover Rows
    *109 count Decline Merkins
    109 second Al Gore

    COR (Landslide the 6)
    NOR
    COT

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