The Fortress (Grace Church)

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Date(s) - 06/05/2021
6:30 am - 7:30 am

Site Q - Doubtfire

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

One thought on “The Fortress (Grace Church)

  1. Date: 6/5/2021

    Time: 6:30 AM – 7:30 AM

    Location: Forttress

    Q: Dutch

    PAX: 12 total: Huckleberry, Chanel, Chopstick, Coconut, Nimbus, Casper, Canteen, Gecko, Peach, Hoser, Roundup,Dutch(Q)

    F3 Mission: Fitness, Fellowship, Faith; To plant, serve and grow men’s small workout groups, in order to invigorate male community leadership

    Principles of F3:

    • It must be free of charge

    • It must be open to all men

    • It must be held outdoor, rain or shine, hot or cold

    • It must be peer led in a rotating fashion by men who participate in the workout, with no training or certification necessary

    • It must end with a Circle of Trust (COT)


    The Thang: Tabata
    5 reps of exercises for 20 seconds
    4 reps of active rest for 20 seconds

    Air press/arm circles
    1 lap mosey
    Merkins/ bear squats
    1 lap mosey
    Lunges/Imperial walkers
    1 lap mosey
    Flutter kicks/ wipers
    1 lap mosey
    Shoulder tap/ superman
    1 lap mosey
    Monkey humpers/squats
    1 lap mosey
    Lbc/ leg lifts
    1 lap mosey
    1 lap mosey
    Squats/ Hillbillies
    1 lap mosey
    American hammers/ big boy situps
    1 lap mosey

    Asked the Pax for 2 exercises for the last round.  Huckleberry picked Lt. Dan’s/ Air press. 1 more mosey

    After denying Peach a round of burpees and absolutions,  we did 31 plank jack shoulder taps for his birthday.

    COT (Count-O-Rama), Name-O-Rama, The 6.

    The 6: Gecko

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