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F3 Black Swamp | June 19, 2024

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The Fortress (Grace Church)

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Date(s) - 03/19/2022
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. Coconut

    Backblast for the Fortress on 3/19/22

    PAX: Spaulding, Callahan, Lego, Huckleberry, Dutch, Isoceles, Chit Chat, Jennay, Fat Thor, Coconut (Q)

    Intro, mission, core principles.
    WArmup with 44 SSH in cadence, and 22-4count monkey humpers.

    Round 1
    I set up a square in the parking lot, 40 yards on a side. The group of PAX was to complete 44 laps of the Square with different exercises at each corner, and different movements along each side. First corner was 44 Merkens, then bear crawl to the second corner. 44 drydocks, then crawl bear to the third corner. 44 Bonnie Blair’s, one is one, then 1 foot hop to the last corner. Finally 44 calf raises then 1 foot hop on the other foot to the starting corner again.
    This wound up taking us most of the time. But we did get to start round two.
    Round 2:
    Each individual PAX was to attempt to complete 11 laps of the Square with four reps of an exercise at each corner, and running along the sides. First corner, 4 man makers. Second corner, 4 Lieutenant Dan’s. Third corner, 4 Globetrotters. Fourth corner, 4 Kracken‘s. Everyone got at least a couple of laps in, but we ran out of time to complete round two and start round three.

    Quick circle of pain before the circle of trust, in which all PAX assumed tree hugger pose, then stood sequentially while counting to 44.
    COT-Fat Thor 6

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