Loading Map....
Date/Time
Date(s) - 02/05/2022
6:30 am - 7:30 am
Site Q - Spaulding
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.
3 Fs, Mission, Principles, Disclaimer
PAX: Lego, Stark, Tupac, Jennay, Callahan, Isosceles, Huckleberry, Thai Guy, Woodstock
QiC: Woodstock
In perfectly poetic fashion, YHC showed up hot to his own 1000th post q. Poetic.
EMOM 25 minutes x 2 = 50 burpees
memory stacks – forget and it’s 5 thruster penalty
Sprint = 40 yards
Each exercise is 10 reps, with block. Props to Stark for doing all of this with a ruck, YHC tried it with vest but self preservation took over after round 4.
Round 1 – Rows, Sprint, curls, ovh press, swings
50 rows, 4 sprints, 30 curls, 20 ovh press, 10 swings
Round 2 – Swings, curls, sprint, squats, press
50 swings, 40 curls, 3 mosy, 20 squats, 10 press
Round 3 – Ovh press, rows, Sprint, squat, Merkin
50 press, 40 rows, 3 sprints, 20 squats, 10 merkins
Round 4 – Merkin, squat, sprint, curls, press
50 merkins, 40 squats, 3 mosy, 20 curls, 10 press
Round 5 – Merkins, swings, rows, curls, squats
50 merkins, 40 swings, 30 rows, 20 curls, 10 squats
Round 6 – 5 thrusters, Sprint, 10 alternating hand merkins, 5 man makers, 5 absolutions
5 Penalty thrusters – thanks Callahan
It’s been an absolute pleasure posting with you folks these last 4.5 years. I cannot put into words what this group has done for me and my family. I only hope that I have given back even a fraction of that to the group. #ISI indeed. Looking forward to the next 1000 posts.