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Date/Time
Date(s) - 09/03/2022
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.
9/7
Q- Callahan
Pax – 2Pac, Raven, Fender Bender, Deliverance, Fosil, Nitrous, Charman, Flo, Coconut, Heisenberg, Soda Pop, Falling Water, Jennay, Callahan.
Work;
Shoes optional
Cadence warm up – had pax rotate to practice
EMOM – 2 min timer – 3 rds. 4 sets per rd.
10-20 -30 reps