The Fortress (Grace Church)
Date/Time
Date(s) - 06/11/2022
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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F3 5 year anny beat down
Everyone does each workout for 90 seconds with a 5 second rest. In between sets run a lap come back and do each exercise for 60 seconds, run a lap and do a 30 second set for each.
1. Merkins
2. Overhead press
3. Carolina dry docks
4. Overhead clap
5. Diamond merkinsRound 2 – 90 second round and 60 second round with a lap in between
Squats
Lunge
Jumping jacks
Monkey humpers
Bonnie BlairsRound 3 – A 90 second round for each
Big boy sit ups
Mountain climbers
Freddie Mercury’s
Imperial walkers
LBCPax:
Po
Flo
Coco
ISO
Jennay
Boatman
Huffy
Calahan
Chum Lee
Chit chat
Hannibal
Venom
Spaulding – Q
FNG – Jared “Isotope” wittmer
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