Date(s) - 11/20/2021
6:30 am - 7:30 am
Site Q - Doubtfire
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.
One thought on “The Fortress (Grace Church)”
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, Charmin
E2mom 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 partners
Evolution 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 teams
Evolution 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.
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