The Fortress (Grace Church)

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Date(s) - 06/19/2021
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. 06/19/2021 – Bourbon’s 100th Q:

    Date: 06/19/2021
    Time: 6:30 – 7:30 AM
    Location: The Fortress – Woodlands Park/Grace Church

    Q: Bourbon

    PAX: 19 Total – Space Cowboy, Charmin, Sherpa, Fossil, Raven, Coconut, Lego, Hannibal, Casper, Dutch, Nitrous, Mantis, Enron, Peach, Solo, Round Up, Strudel, Red Ryder, and Bourbon (Q).

    F3 Mission: Fitness, Fellowship, Faith; To plant, grow, and serve small workout groups for men for the invigoration of 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 Statement

    The Thang:
    • Warmup with 21’s. As many rounds as it takes to complete together. 5 burpee penalty for each missed round.
    o PAX missed it twice in a row. We moved on to get to the work.

    • The Work:
    o 10 cones lined up in a row.
    o PAX line up next to each other at the start line.
    o Q announces an exercise.
    o PAX sprint to first cone, do 10 reps of exercise, sprint to second cone, 10 reps, repeato until 10 cones are finished and 100 reps of same exercise are completed.
    o PAX then sprint back to start line.
    o PAX then choose to join the six or side straddle hop in place until all PAX are back at start line.
    o Repeato for all exercises (goal is 10 exercises, 100 reps each)

    • The Exercises:
    o Merkins
    o Jump Squats
    o Burpees
    o Bonnie Blairs
    o Air Squats
    o Lt. Dan’s
    o Big Boy Sit Ups
    o American Hammers (4-count)
    o Captain Thor’s
    o Plank Jack Shoulder Taps (2 is 1)

    • Finish with Bourbon’s favorite exercise – 100 side straddle hops in cadence
    The Ending:

    • Count-O-Rama and Name-O-Rama

    • Learn about the 6: Coconut.

    • Announcements

    • COT / Prayers and Intentions

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