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Date/Time
Date(s) - 08/13/2022
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.
PAX: malware, Heisenberg, Mulan, Fossil, Flo, Tupac, raven, deliverance, Casper, Woodstock
QiC Woodstock
Warmup
6 MoM
45 count plank
30 flutter kicks
30 plank jacks
30 lbc
30 imperial walkers
30 hillbilly walkers
45 count plank
Run 1 laps
45 squat hold
20 Lt Dan’s
30 calf raises
20 rocket squats
45 squat hold
Run 1 laps
45 low plank
30 merkins
30 curls (with occasional pause in the up position)
15 ovh press/15 air press
45 reverse plank
Musical cones round 1 attempt – no bueno
1 less cone than pax.
Start in the center with 3 burpees.
Run to a cone, do work, run to the center, burpees, run to a different cone, repeat.
When the music stops, run to the center, do 3 burpees, get to a cone. if you are not at a cone, you are out and do the penalty (infinity burpees)
1 cone will be eliminated each time until 1 pax remains.
Stopped that.
Ran around cones, when music stopped get to a cone. 1 pax without cone goes to center and does burpees until other pax finish work. Remove 1 cone, repeat (everyone back in). Keep removing cones until 1 left.
Raven with a fantastic 6.
2nd f – almost everyone came to lamplight for breakfast and coffee and laughs.