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F3 Black Swamp | July 20, 2024

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The Fortress (Grace Church)

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Date(s) - 06/20/2020
6:30 am - 7:30 am

Site Q - Jennay

Grace Church



  1. Matt Yarder

    QIC – Stark
    PAX – Patriot, Nimbus, Casper, Huckleberry, Spaulding, Peach, Wipers, Coconut, Fossil, Hazmat, Doubtfire, Jennay

    The Thang
    Escalating Burpee Mountain – 1min of burpees, 15 seconds of rest. Goal to get at least 12 reps of each. Nearly 12 straight minutes of burpees!
    1.) Burpee No Merkin
    2.) Burpee
    3.) Squat Thrust Burpee
    4.) 8 Count Body Builder
    5.) Mountain Climber Burpee
    6.) Side Kick Through Burpee
    7.) Frog Hop Burpee
    8.) Donkey Kick Burpee
    9.) Frog Hop Crawl Bear Burpee
    10.) Triple Sky Fall Burpee

    NASCAR Nasties
    Pit row made up of cones to keep teams of two separated. One partner performs 7 reps of 3 exercises on repeato while other partner runs 1/4 mile loop at Fortress.
    10 min rounds
    1.) HR Kriss Kross Merkins, Plank Tucks, Supermans
    2.) V-Ups, Knee Slap Mountain Climbers, Box Cutters
    3.) Never Surrenders, Jump Squats, Monkey Humpers

    COR, NOR, Peach was the six. I just love “randomly” selecting the 6. Peach has only been in the group for about 2 weeks but I don’t think he has missed a beatdown. Great to hear from a new guy and his perspective. Prayers for more patience and understanding in the world. Especially the Father’s and their 2.0s for this Father’s Day weekend.

    Always an Honor
    Always My Pleasure

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