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F3 Black Swamp | June 20, 2024

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The Fortress (Grace Church)

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Date(s) - 02/13/2021
6:30 am - 7:30 am

Site Q - Jennay

The Fortress


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. Josh Michalak (Biggie)

    My Nuts are FROZEN!

    Q: Biggie

    PAX: Jennay, Huffy, Charmin, Doubtfire, Shawshank, Chanel, Callahan, Mulan, Chubbs, Heisenberg, Spaulding, Fossil, 2 Buck Chuck

    Started at 6:30 on the dot. Went over the Mission of F3 and the 5 core principles. It was a cold morning, so didn’t waste any time getting into it!

    Warmups: 20 SSH in cadence, 15 American Hammers (2 is 1) in cadence, 10 Windmills in cadence.

    The THANG:

    Set up a square in the parking lot. 1 corner was the Upper Body station, the opposite corner was the Core station. Each station had 2 sets of exercises.
    Upper Body:
    Set 1: 20 Coupon Curls, 20 Wide Merkins
    Set 2: 20 Coupon Shoulder Presses, 20 Diamond Merkins

    Set 1: 20 Big Boys, 20 Flutter Kicks (2 is 1)
    Set 2: 20 floor Oblique Crunches, 20 Klinger Kicks

    2 Movement leg sections approx 60 ft before each station.
    Lunges into Core
    Broad Jumps into Upper Body

    ADDED BONUS! Every 5 minutes 10 burpees!

    All PAX stated at the upper body station, completed set 1…ran around square to a cone approx 60ft from the opposite corner…they did lunges to the core station. Complete set 1 in core…run around square to a cone approx 60ft from the opposite corner…they did broad jumps to the upper body station. Complete Set 2…move to core station, complete set 2….move to upper body station…repeato (set 1, set 2, etc…) until time is up….make sure when the EMOM timer went off every 5 minutes…10 burpees!

    The slower ones in the group (aka, me 🙂 ) completed about 6 loops, running 1 mile total while completing everything else…the fast ones in the group probably completed 8 full loops!


    After 40 minutes of continuous movement, we finished with 10 burpees and circled up. To celebrate Fossils birthday earlier in the week (a young 66!), he called out the exercise (LBCs) and we did 66 LBCs in cadence.

    In the COT, prayers were lifted up for a family who recently lost their father (and was known by several men in F3) and of those struggling in general.

    This was my first Q at the Fortress and it was an honor to lead them today!

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