The Fortress (Grace Church)
Date/Time
Date(s) - 11/20/2021
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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QICs – Stark and Spaulding (aka Spark)
PAX – Coppertop, Heisenberg, Woodstock, Jennay, Oil change, Beretta, Mile High, Meatloaf, TuPac, Nimbus, Doubtfire, Huffy, Hannibal, Chit Chat, Callahan, Fossil, Chanel, Far Amy, CharminE2mom 10 merkins throughout workout every 2 mins
Evolution 1 –
Individual work-10 minutes- do as many rounds until time is up. 11s with Bonnie Blair’s (2 is 1) & Squats.
Do a lap around parking lot – Stark or Spaulding to pick similar like partnersEvolution 2 –
Partner work- 10 minutes- one partner runs Suicide while the other does:
Round 1 (5 mins): 15 Bbsu and 15 leg lifts (suicide controls the switch)
Round 2 (5 mins): 10 Burpees, 10 Peter Parkers (2 is 1) (work controls the switch)
Do a lap around parking lot – Stark or Spaulding to split everyone into two teamsEvolution 3 –
Group work 10 minutes- do 2-3 rounds
Everyone does side straddle hops while one person runs to the last cone and back, everyone takes a turn running. First team down picks the punishment for the other team.Entire group work
Cirpee Burcle – Form large Circle, 1 Pax does Burpee, everyone else does merkin. The Burpee moves around the circle like a wave.
Guatanamo
And end with Motivators!COR, NOR, Baretta was the six. Lots of respect for this young man!
Always an Honor
Always our Pleasure
~Stark and Spaulding
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