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F3 Black Swamp | June 19, 2024

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The Fortress (Grace Church)

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Date(s) - 01/15/2022
6:30 am - 7:30 am

Site Q - Spaulding

The Fortress


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.

Fortress Beatdown



  1. Spaulding

    Pass the Torch
    Co Qs Doubtfire and Spaulding
    Fat Thor, Radio, Coconut, Bourbon, wipers, space Cowboy, Jennay, Solo, Geppetto, huffy, charmin, Isoscoles, Chitchat, Heisenberg, Fossil, Stark, Callahan

    The Thang:
    Literal passing the torch workout with relays
    First round line up in two groups each person 10 feet apart. Passing a Cindy from one person to the next. Everyone is doing squats until they get Cindy then they do big boy sit-ups. The Cindy goes to the end and back once a pax gets the Cindy again they switch back to squats. The team to win the relay did 5 burpees the team who lost did 10 burpees.
    Second round, same set up. But the movement between pax was murder bunnies. Same punishment as first round.
    Round three and four change teammates and doing a 50 yard relay. 2 teams, half on one end and half on the other. Sprinting with a torch in hand back and forth until everyone has gone. The pax does merkins on one end while they wait their turn and Lt. Dans on the other end as they wait. We did two rounds of this with burpees as punishment.

    Round five: split teams I. Half 39 and under vs. 40 and over. Longer relay race each time a teammate finishes the pax would switch to flutter kicks then to burpees. LT. Dans for punishment 10 to the losing team, 5 to the winners.

    Strong finish: Cindy circle- all pax squat in a tight circle and pass a cinder black around- start with one Cindy and add two more as we go. Next the pax sat in a circle with feet up and passed the Cindy around adding two blocks as we could.

    Finished with the COT and transfer of site Q from Doubtfire to Spaulding.

    I am extremely grateful and proud to lead this group whenever I can. Being a site Q for the first time in 4 years will be a new challenge I am happy to except.

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