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F3 Black Swamp | July 13, 2024

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The Fortress (Grace Church)

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Date(s) - 01/22/2022
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. Paul 'Fat Thor' Devine

    Fat Thor Goes to Work

    Q: Fat Thor
    Pax: Spaulding, Lego, Coconut, Landslide, Charmin, Huffy, Bourbon, Heisenberg, Better Offer, Fossil, Flo, Isosceles, Chewie, Callahan, Jennay, Hannibal, Fly Over, Valiant, Fat Thor(Q)

    Intro, Principles

    Warmup: motivators(5), Windmill, chainbreaker, Jog around smaller track
    Some basic stretches

    Bearway to heaven: Teams of 3
    1 guy bearcrawls to cone while rest of team does the work. At each cone: 10 Imperial Walkers & run back. Whole group has to make it to first cone before trying for the second cone. Bearcrawl length grows with each cone.

    Work: Lap with the group after even’s
    Cone 1: Sumo squats
    Cone 2: Merkins
    Cone 3: Sumo squats
    Cone 4: Burpees
    Cone 5: Sumo squats
    Cone 6: BBS
    Cone 7: Sumo squats
    Cone 8: American hammers 2 is 1

    Called group together to make one last bear crawl all the way to heaven(Bourbon and another Pax made it whole distance…mad respect)

    COT: six was Huffy, Prayers for Van Gogh’s due date, people dealing with cold and death among friends/family

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