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Date/Time
Date(s) - 09/10/2022
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.
F3
The Fortress w/ Coupon
9/10/22 at 6:30 am
PAX:
Thai Guy
Deliverance
Heisenberg
Fossil
Raven
Jennay
Hoser
Q: Huckleberry
F3 (Fitness, Fellowship and Faith)
Mission:
To plant, grow and serve small workout groups for the invigoration of male community leadership.
Principles:
1. Free of charge
2. Open to all men
3. Held outdoors, rain or shine, heat or cold
4. Led by men who participate in the workout in a rotating fashion, with no training or certification necessary
5. End with a Circle of Trust
WARM UP:
10 Motivators
THANG:
Station #1:
25 Curls w/ Coupon
25 Air Presses w/ Coupon
25 Thrusters w/ Coupon
30 LBC’s
30 American Hammers (2 is 1)
Murder Bunnies w/ Coupon to next Station.
Station #2:
25 BBSU’s w/ Coupon
25 Scissor Kicks-Arms Extended w/ Coupon
25 Leg Raises w/ Coupon
30 Mt. Climbers (2 is 1)
30 Ninja Squats
Riffle Carry w/ Coupon to next Station.
Station #3:
25 Lt. Dan’s w/ Coupon
25 Bent Over Rows w/ Coupon
25 Round-Robins w/ Coupon
30 Merkins
30 Plank-Jacks
Murder Bunnies w/ Coupon to next Station.
Station #4:
25 Man-Makers w/ Coupon
25 Squats w/ Coupon
25 Lunges w/ Coupon
30 Bear Squats
30 Imperial Squat Walkers
Riffle Carry w/ Coupon to next Cone (#5).
Suicides:
Leave Coupon at Cone #5 and run suicides to each Station and back until back to Cone #5.
Riffle Carry w/ Coupon back to Station #1.
Repeat if time permits per the Q.
COT: 6th was Heisenberg