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F3 Black Swamp | June 19, 2024

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The Fortress (Grace Church)

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Date(s) - 01/29/2022
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

    Merkin madness

    Pax: Chit Chat, Coconut, Hannibal, Spaulding – Q

    Round 1
    Run one sprint (50 meters)10 merkins
    Run two sprints 20 merkins
    Run three sprints 30 merkins
    Run 4 sprints 40 merkins
    Run 5 sprints 50 merkins

    Round 2
    10 big boys
    10 incline merkins (hands on a block)
    20 big boys (feet on block)
    20 declines (feet on a block)
    30 big boys (feet in a block)
    30 regular merkins
    40 big boys (however you can)
    40 mixed merkins (however you can)

    Round 3
    Run to playground
    50 dips
    40 squats
    30 American hammers
    20 diamond incline merkins
    10 chin ups

    Round 4
    Run back to parking lot
    50 side straddle hops in cadence 4 count
    40 imperial hillbillies oyo
    30 lt dans oyo
    Lap around parking lot
    20 merkins oyo
    10 burpees in cadence


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