Loading Map....
Date/Time
Date(s) - 12/04/2021
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.
3Fs, Mission, Principles, Disclaimer
Pax: Chit Chat, Jennay, Flo, Footloose, Bear, Van Gogh, Meatloaf, Fat Thor, Landslide, Venom, Lego, Doubtfire, Woodstock
QiC: Woodstock
Warmup – 25 SSH, small accordion, 25 squats, accordion
Squat and hold with weights in front raise. 10 count.
10 squats (cadence)
10 front raises (cadence)
Repeat 3*
20 presses
20 merkins
Lunge left, hold with lateral raise. 10 count.
Repeat on right.
5 lunges w lateral raise (cadence)
Repeat 3*
20 presses
20 merkins
big lap, pick up 6
Curl to press x20
Repeat *2
Cadence
Flutter kicks *10
Plank jacks *15
Leg lifts *10
Outlaws 10 each way
Flutter kicks *10
Hello Dolly’s *10
Venom was the 6.
A good time was had by all. Everyone loved the accordion and the lateral raises 😉