The Fortress (Grace Church)
Date/Time
Date(s) - 01/30/2021
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.
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Fortress 1/30/21 Sat 6:30a
It’s About to Get Real….The Rise of Charmin
Q – CharminMission: To plant, grow, and serve small men’s workout groups for the re-invigoration of male community leadership.
5 Core Principles:
1. All Men
2. Free
3. Outdoors
4. Led in Rotating Fashion
5. Ends in COT
PAX:
1. Lego
2. Spaulding
3. Heisenberg
4. Mulan
5. Biggie
6. Fossil
7. Copper Top
8. Nitrous
9. Hoser
10. Van Gogh
11. Coconut
12. Chubbs
13. CallahanGroup Exercises:
1. Side Straddle Hops (20)
2. Side straddle hops with knee to elbow (15)
3. 4 sprinters to jump (15)op
4. Air squats w/ twist (20 – 4ct)
5. Plank PU (10 – 4ct)
6. Side Plank (Knee/Toe) – 10 each side
7. Stiff leg deadlift into squat (15)
8. Merkin Bounce (n, mid, wide) – (10- 4ct
9. Merkin Roll to 10 sec V-Hold (10)
10. Single arm half-burpee (alternate) – (15 – 4ct)
11. Carolina Dry Dock w/ kick back (10 each side)
12. Twisting skaters (outside leg down) – ( 10 each side)
13. Bear Crawl step over twist w/ kick out (10 each side)
14. Explosive Leg Tucks (10 – 4ct)
15. Merkin walk outs (2) to squat pulse (2) – 10With Coupon
1. Curls (20)
2. Back lunge with coupon overhead (10 – 2 is 1)
3. Kettle Swings (15)
4. Squat press (15)Stations:
1. Toilet Paper Race & Merkins (25 if you win, 75 if you lose), team does SSH or Jump Rope ( non-Charmin TP challenge!)
2. 20 Pull-ups & 20 Burbees
3. 25 Lt. Dans, 25 Crab Cakes
4. 25 Each – Big Boy Sit-Ups, Leg Climbs (2is1), American Hammer (2is1)
5. 2min Plank – Alternate Hip Twist and ReachPrayer Intentions – Stark workforce @ Yarder Manufacturing (Joe and John). Coworker passed away at work in car unexpectantly.
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