The Fortress (Grace Church)
Date/Time
Date(s) - 02/19/2022
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.
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Embrace the Suck Beatdown at the Fortress – Another Huffy Production
What a morning!! The temperature dropped below 20 and the wind with gusts of 40 mph! Negative wind chill! the weather did its job of bringing the suck. All my cones flew away in the wind!
PAX:
Flo
Isosceles
Landslide
Spaulding
Chit Chat
Tai Guy
Huckleberry
Channel
Reset
Huffy (Q)
F3 stands for: Fitness Fellowship FaithOur mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
Our workouts:
Are free of charge
Are open to all men
Are held outdoors, rain or shine, heat or cold
Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
End with a Circle of TrustThe Disclaimer: I’m not a professional, its you against you, modify if you want to.
The Beatdown:
5 lines set up. You start out with a number of exercises at the starting line and double the number at each line going forward. Example: Start at 4 exercises. Next line is 8, then 16, then 32, then 64 reps. We ran a suicide after every rounds.
Start # Double Count at Each Cone
4 Staggered Squat
2 Cinder Curls
1 Man Maker
Suicide
1 Rock Star (Jump Tucks) No Cinderblock (Sprint Back)
2 Staggered Cinder Merkins
4 Cinder-Bent Rows
Suicide
2 Thrusters
2 Incline Merkin Hands on Cinderblock
1 Cinder Swings
Suicide
2 Jump Squats No Cinderblock (Sprint Back)
2 Lower Half Cinder Curls
2 Decline Merkins Feet on Cinderblock
Suicide
1 Overhead Press
2 Upper Half Curls
4 Smurf Jacks No Cinderblock (Sprint Back)
Suicide
2 Merkins No Cinderblock (Sprint Back)
2 Upright Rows
2 Imperial Walk Squats (1 is 1) No Cinderblock (Sprint Back)
Victory Lap – Repeato Yay!!
We got in the COT and I realized we didn’t do enough core so we got to do a Guantanamo.
We did the Count-O-Rama/Name-O-Rama. Tai Guy was the 6. If there is one dude who has a great heart for the Earth and the People on it, it is Tai Guy. Nothing but Respect and Love for you Brother.
We ended in announcements and prayer. As always God is good to us and gives us the tools to make a difference. It is up to us to use those tools. It is a Blessed day whenever I get the opportunity to lead so many HIMs in the beautiful frigid weather! Man I love the F3!!!!
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