The Fortress (Grace Church)

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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.

 

The Fortress

One thought on “The Fortress (Grace Church)

  1. Fortress 1/30/21 Sat 6:30a
    It’s About to Get Real….The Rise of Charmin
    Q – Charmin

    Mission: 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. Callahan

    Group 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) – 10

    With 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 Reach

    Prayer Intentions – Stark workforce @ Yarder Manufacturing (Joe and John). Coworker passed away at work in car unexpectantly.

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