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F3 Black Swamp | July 19, 2024

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The Fortress (Grace Church)

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Date(s) - 04/30/2022
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. Jennay

    4/30/22 – Disc Golf or Bust
    Q – Jennay
    AO – Fortress
    Pax – Casper, Spaulding, Nitrous, Fat Thor, Meatloaf, Isoscelese, Soda Pop, Huckleberry, Raven, Thai Guy, Heisenburg, Chanel, Callahan, Stark, Bourbon, Geppetto, Flo, Jennay

    Open – Mission/5 Core Principals/Disclaimer

    Start off with a COR to get number of pax. Each person remembers their number in order to establish throwing order. Pax will take turns throwing the disc at each hole of the disc golf course. Once thrown, the throwing pax member will sprint towards the disc. Once he has arrived to it’s location, he will begin doing burpees to signal the other members to then sprint to the location. He and the rest of the pax will continue doing burpees until all pax members arrive at the location. If par is achieved at any hole, the beatdown can be skipped as a reward and mosey to the next hole.

    Hole Beatdowns
    1 – 25 Merkins
    2 – 15 Bonnie Blairs (2 is 1)
    3 – 25 Big Boys
    4 – 15 Side Straddle Hops
    5 – 15 Burpees – Par Achieved! – Skip
    6 – 15 Prisoner Squats (2 is 1)
    7 – 15 Hillbilly Walks (2 is 1)
    8 – 15 Tuck Jumps
    9 – 15 Military Merkins
    10 – 15 Pike Hops
    11 – 100 Second Plank – Par Achieved! – Skip
    12 – 15 High Kicks (2 is 1) – Par Achieved! Had to end here and didn’t make it to the rest due to time. These were the next beatdowns planned.
    13 – 15 Squat Jumps
    14 – 15 V-Sits
    16 – 25 Hand Release Merkins
    17 – 15 Lt. Dans
    18 – Lunge walk to practice Tee

    Ended with COR – NOR and the 6 (ISO) – Then COT

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