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F3 Black Swamp | June 16, 2024

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The Fortress (Grace Church)

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Date(s) - 03/20/2021
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. Jeff Spaulding Lonsbrough

    F3 Relay! 3/20/21

    Pax: Hannibal, Venom, Chanel, Stark, Doubtfire, Lego, Bourbon, Q- Spaulding

    The thang:

    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.

    Relay 1
    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

    Relay 2
    Rep does 25 squats and runs to cone and back
    Teammates all do squats the whole time
    Losing team does 15 burpees

    Relay 3
    Rep does 25 push ups then runs
    Teammates do push ups the whole time
    Losing team does 20 bicycles

    Relay 4
    Rep does 40 LBCs then runs
    Teammates do LBCs the whole time
    Losing team does 15 Lt. Dan’s

    Relay 5
    Rep does 20 Bonnie Blair’s 2 is 1 then runs
    Teammates do Bonnie’s the whole time
    Losing teams do 15 Burpees

    Relay 6
    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!

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