The Fortress (Grace Church)
Date/Time
Date(s) - 04/09/2022
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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BB: Thors Civil War
Pax: Fat Thor(q), spaulding(6), jennay, huffy, chumlee, Hannibal, coconutWarmup:
– Ran to each disc golf basket
– each place had an exercise with it. Did 5 of eachThang:
– did the course in teams for speed. This time did exercises x the number of pax on team. Got through 16 holes. This time we carried blocks with us.Exercises(per pax)
Hole 1: 15 merkins
Hole 2: 10 Bonnie Blair’s
Hole 3: 5 man makers(coupon)
Hole 4: 15 Bent over rows(coupon)
Hole 5: 10 Goblet Squats(coupon)
Hole 6: 10 Box Cutters(coupon)
Hole 7: 15 rotational jacks
Hole 8: 15 merkins
Hole 9: 10 KBS(coupon)
Hole 10: 15 merkins
Hole 11: 15 overhead claps
Hole 12: 10 Freddie Mercuries
Hole 13: 20 SSH
Hole 14: 10 curl shoulder press (coupon)
Hole 15: 15 American hammers(coupon)
Hole 16: 15 Dry Docks
Hole 17: 10 squat thrust(coupon)
Hole 18: 15 merkins
Hole 19: 20 monkey HumpersEnded with a short stretch
COT: prayers for Ukraine, some racial tension at CCHS, kid getting assaulted in perrysburg
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