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F3 Black Swamp | June 20, 2024

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The Fortress (Grace Church)

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Date(s) - 03/12/2022
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

    SSAUW still stupid and utterly worth-it!

    Pax: Jax (FNG), Round-up, Nitrous, Sherpa, Spaulding Q

    Csaup joined for the warm up and first 3 rounds!

    Warm up
    Cadence side straddle hops-20

    Cadence burpees-5

    Round 1
    Run one sprint (100 meters)10 merkins
    Run two sprints 20 merkins
    Run three sprints 30 merkins
    Run 4 sprints 40 merkins

    Round 2
    Lunge walk (10meters)-10 squats
    Lunge walk 2 lengths- 20 squats
    Lunge walk 3 lengths – 30 squats
    Lunge walk 4 lengths – 40 squats

    Round 3
    Imperial walk (10 meters) – 10 big boys
    Imperial walk 2 lengths – 20 big boys
    Imperial walk 3 lengths – 30 big boys
    Imperial walk 4 lengths – 40 big boys

    Round 4 with partner
    Working up to 50 burpees
    One teammate runs a 2 line suicide- the other does burpees- switch and continue until burpees are complete

    Round 5
    Working up to 25 Lt. Dans
    bear crawl down and back 15 reps
    Bear crawl down and back do 10 reps

    Round 6 working to 33 starfish sit-ups- 3 sets of 11 with suicide in between

    Cool down lap

    25 side straddle hops
    25 Bonnie Blair’s
    25 merkins


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