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F3 Black Swamp | June 16, 2024

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The Fortress (Grace Church)

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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.

The Fortress

Comments

  1. woodstock

    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 😉

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