The Fortress (Grace Church)
Date/Time
Date(s) - 10/02/2021
6:30 am - 7:30 am
Site Q - Doubtfire
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.
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10/2/21 Beatdown Hawaii 5-0 Crap! A tidal wave of reps. (1072 total reps) Run between each progressively harder round. Circle back and get the 6’s so we start and finish each round together. Announcements: Coconut is developing a new fall challenge of 15 AO’s and win a shirt. Prayer requests in COT.
CoQ Mulan and Heisenberg
Solo
Chit Chat
Jennay
FNG (Echo)
Fossil
Malware
Nitrous
Hoser
Down range Nozzle
Flo
Casper
Coconut
Stark
Spalding
Isoceles1 Burpee
(Up Manmaker)
2 Burpee
(Manmaker) Coupon Press
3 Burpee
(Manmaker) Coupon Press Coupon Curl
4 Burpee
(Manmaker) Coupon Press Coupon Curl Squat
(jump squat)
5 Burpee
(Manmaker) Coupon Press Coupon Curl Squat
(jump squat) LBC
(Up Russian)
6 Burpee
(Manmaker) Coupon Press Coupon Curl Squat
(jump squat LBC
(Russian) Plank
7 Burpee
(Manmaker) Coupon Press Coupon Curl Squat
(jump squat) LBC
(Russian) Plank Mtn Clmb 1:1
8 Burpee
(Manmaker) Coupon Press Coupon Curl Squat
(jump squat) LBC
(Russian) Plank Mtn Clmb
SSH
9 Burpee
(Manmaker) Coupon Press Coupon Curl Squat
(jump squat) LBC
(Russian) Plank Mtn Clmb SSH Freddy Mercury
10 Burpee
(Manmaker) Coupon Press Coupon Curl Squat
(jump squat) LBC
(Russian) Plank Mtn Clmb SSH Freddy Mercury Merken
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