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Date/Time
Date(s) - 03/06/2021
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.
Choose Your Own Adventure!
Q: Biggie
PAX: Jennay, Doubtfire, Chubbs, Spaulding, Lego, Artois, Stark, Coconut, Isosceles
Started at 6:30 on the dot. Went over the Mission of F3 and the 5 core principles. No FNGs. Jumped right into warmups
Warmups: 21s, in Super Secret Cadence (Went Perfect 1st time!), 20 Windmills in cadence, 20 Merkins in cadence.
The THANG:
Used the Safe-T-City course over by the school. Each intersection had a defined exercise and qty. In order to move between intersections, the PAX were required to perform a movement exercise defined for the direction that they wanted to move. As an added bonus, if the 2 teams found themselves at the same intersection, they had to perform a “hold exercise” to failure. The team that had a member hold the longest won. The winning team got to stay at that intersection and the losing team had to return to the previous intersection and start over. The course consisted of 9 total intersections. The PAX were broken up into 2 teams and each team started in the corners closest to the parking lot. The objective was to get to the opposite corner of the course and back to the starting position.
From left to right, front to back, the intersection exercises consisted of the following.
Intersection 1: 20 Burpees
Intersection 2: 50 Squats
Intersection 3: 20 Burpees
Intersection 4: 100 Freddie Mercury’s (2 is 1)
Intersection 5: 50 Carolina Drydocks
Intersection 6: 100 Freddie Mercury’s (2 is 1)
Intersection 7: 75 Wide Merkins
Intersection 8: 50 Big Boys
Intersection 9: 75 Wide Merkins.
Movement exercises included sprints, lunges, inchworms, broadjumps, crab walks, bear crawls, and high knees. These exercises had to be performed between 2 sets of cones set up (approx 120 ft round trip).
The teams found themselves at the same intersection 2 different times. Requiring Al Gores to failure and V-hold to failure….Team 1 won both of these (Coconut is a machine!), causing Team 2 to perform far more carolina drydocks than anyone should have to do!
Team 1 won overall…so they get a little bit of bragging rights…but everyone was a winner after this workout (they might feel differently 🙂 )
Wrapup:
In the COT, prayers were lifted up for Spaulding’s wife’s uncle who recently had surgery to remove a cancerous lump from his leg and to also have a triple bypas performed. General prayers were lifted to all those in need, that they can find the support and guidance that they need, as well as for the PAX to help guide them in everything they do.
It was an honor to lead!