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Date/Time
Date(s) - 03/12/2022
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.
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
Cot