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The Fortress (Grace Church)

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The Fortress
601 E Boundary St - Perrysburg
Events
41.55882 -83.612476

Date/Time
Date(s) - 12/04/2021
6:30 am - 7:30 am

Site Q - Doubtfire

Location
The Fortress

Categories

  • Fitness


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

1 Comment
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One thought on “The Fortress (Grace Church)”

  1. woodstock says:
    December 4, 2021 at 8:11 am

    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 😉

    Reply

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