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The Fortress (Grace Church)

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The Fortress
601 E Boundary St - Perrysburg
Events
41.55882 -83.612476

Date/Time
Date(s) - 01/30/2021
6:30 am - 7:30 am

Site Q - Jennay

Location
The Fortress

Categories

  • Fitness


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

1 Comment
« Leadership Ruck – Fitness of the Body, Mind, and Soul
The Smokehouse in Grand Rapids »

One thought on “The Fortress (Grace Church)”

  1. Chris Tracey says:
    January 30, 2021 at 11:03 am

    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.

    Reply

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