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Date/Time
Date(s) - 08/06/2022
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.
QIC – Stark
PAX – Callahan, Huckleberry, Illini, Malware, Flo, GMO, Lego, Coconut, Huffy, Poe, Venom, Peach, Stalker
Right Hand Man
1.) Cadence –
Next Exercise, pause, name it
Starting Position, pause, move
In cadence, pause, exercise
Seal Jacks, Imperial Walkers, Hand Release Merkins
2.) Partner Work
Round 1 – As a Team, 100 Hand Release Merkins, 200 Jungle Boy Squats, 300 Ankle Touch Crunch (2 is 1). One partner does work, the other runs the box. Karaoke, Sprint, Karaoke, Sprint – Switch
When finished ring Betty the Bell then immediately start Round 2. But There will be a series of handicap coupons. First team done grabs first item in the line, second team grabs second items, and so on.
Round 2 – As a team, 100 Man Makers (Burpees), 200 Lunges With weight (Just Lunge), 300 Flutters with Weight – One partner does work, the other runs the box. High Skip, Sprint, High Skip, Sprint – Switch
3.) Hold the Line
PAX in line, shoulder to shoulder. One at a time Sprint to Betty the Bell.
Round 1.) A pax hold Al Gore, first runs to Bell. As soon as it rings switch to Burpee. When first Pax return next runs to bell and everyone switches back to Al Gore.
COR, NOR, prayers to Illini and his family.
Alway an Honor
Always My Pleasure
~Stark