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Date/Time
Date(s) - 04/16/2022
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.
Jeopardy: “M” Exercises
Welcome
Mission
Principles
Pax
Coconut
Casper
Jennay
Raven
Spaulding
Flo (Q)
Eight Stations (2 exercises per station)
Merkins & Monkey Humpers
Squats & Lunges
Rows & Curls
Deadlifts & Swings
Burpees & Mountain Climbers
Flutter Kicks & Hammers
Bird Dogs & Supermans
LBCs & Imperial Walkers
Partner Work
20 reps each exercise (10 Burpees) at each station (2 is 1 on core/ab exercises)
COR
NOR
Six was Raven
COT