Date(s) - 06/11/2022
6:30 am - 7:30 am
Site Q - Spaulding
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.
One thought on “The Fortress (Grace Church)”
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.
2. Overhead press
3. Carolina dry docks
4. Overhead clap
5. Diamond merkins
Round 2 – 90 second round and 60 second round with a lap in between
Round 3 – A 90 second round for each
Big boy sit ups
Spaulding – Q
FNG – Jared “Isotope” wittmer