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F3 Black Swamp | July 13, 2024

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The Fortress (Grace Church)

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Date/Time
Date(s) - 03/13/2021
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

Comments

  1. Jennay

    3/13/21 – The Ultimate Challenge
    Q – Jennay
    AO – The Fortress
    Pax
    Jennay, Nitrous, Chopstick, Coconut, Stark, Hannibal, Stryker, Geppetto, Bourbon, Huffy, Callahan, Lego, Shawshank, Spaulding, Doubtfire, Landslide, Chanel, Chubbs, Artois.

    Open – Mission/5 Core Principals/Disclaimer

    Thang
    HIIT – Pax will do AMRAP for 47 seconds and then rest for 13. Repeato 5 Times
    Moves
    Bonnie Blairs (Up – Lt. Dans / Down – Lunge or squat)
    Burpees – (Up – Ski Hop Burpee / Down Pike Hops)
    High Knees (Up – Tuck Jumps / Down Imperial Walkers)
    Ready, Set, Go (Alternate Legs) (Down – Lunge or squat)
    Plank Jacks (Up – Smurf Jacks / Down – Mtn Climbers

    Ultimate Frisbee
    Pax separated into 2 groups (hats vs heads) and played the remainder of the time in Ultimate Frisbee.

    Ended with COR – NOR and the 6 (Shawshank)

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