Date(s) - 03/20/2021
6:30 am - 7:30 am
Site Q - Jennay
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.
One thought on “The Fortress (Grace Church)”
F3 Relay! 3/20/21
Pax: Hannibal, Venom, Chanel, Stark, Doubtfire, Lego, Bourbon, Q- Spaulding
Two rounds of 21s to start
Warm up Indian run around parking lot
Randomly pick 2 teams of 4 for races
First round individual races
Each team picks a rep. each round. Everyone must participate as rep once.
Rep does 25 flutter kicks (2 is 1) then runs to the far cone and back
Teammates do flutters the whole time until rep is all the way back
Losing teams do 15 lt. Dan’s
Rep does 25 squats and runs to cone and back
Teammates all do squats the whole time
Losing team does 15 burpees
Rep does 25 push ups then runs
Teammates do push ups the whole time
Losing team does 20 bicycles
Rep does 40 LBCs then runs
Teammates do LBCs the whole time
Losing team does 15 Lt. Dan’s
Rep does 20 Bonnie Blair’s 2 is 1 then runs
Teammates do Bonnie’s the whole time
Losing teams do 15 Burpees
Whole team crab walks down to first cone and bear crawls back
Round 2 team relays- 1 person at each of the 4 cones
Same workouts as above but each member does their reps and runs to the next teammate that does their reps and moves on. Once all four members finish their reps it’s a sprint back to the start.
Team shake up after every round
After second round we did a round of Guantanamo and a round of water boarding (Guantanamo with plank and push-ups)
Finished with a slow cool down run around the parking lot. A great circle of trust and a great 6 from Doubtfire.
Thanks to the 7 men who joined me for the last beatdown of winter or first of spring depending how you look at it.
As always it was a pleasure to lead and I can’t wait to do it again!