The Fortress (Grace Church) – Mike “Gold Star” Niese

9.20.25 – The Fortress – Bear Trap

What is F3?
Mission
5 Core Principles
Credo

Warmup
Chainbreakers – in cadence
Windmills – in cadence
SSH – in cadence

Beatdown = Charles Bronson routine
3 cones:
Cone 1 = 25 ct of exercise
Cone 2 = Sprint to it
Cone 3 = Bear Crawl to it
Mosey back, next round

Rd 1 = Lion Kings
Rd 2 = Decline Merkins (2×1)
Rd 3 = U-Hauls
Rd 4 = Curls (2×1)
Rd 5 = Grave Diggers (2×1)
Rd 6 = Imperial Blockers
Rd 7 = We're Not Worthy Praises
Rd 8 = CPRs

Stretches wrapped up the beatdown.

COR / NOR / #6 / LDP3 / Announcements / Prayers / COT / Picture