The Fortress (Grace Church)
Date/Time
Date(s) - 06/05/2021
6:30 am - 7:30 am
Site Q - Doubtfire
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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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)
Disclaimer
The Thang: Tabata
5 reps of exercises for 20 seconds
4 reps of active rest for 20 secondsAir 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
Dips/Travolta
1 lap mosey
Squats/ Hillbillies
1 lap mosey
American hammers/ big boy situps
1 lap moseyAsked 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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