The Fortress (Grace Church)
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.
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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 ClimbersUltimate 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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