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) breakfast/coffee. Great opportunity to get to know members of F3 Black Swamp and refuel from the workout.
QIC –
Stark
PAX –
Hannibal
Isosceles
Golden Gate
Meatloaf
Wario
Deliverance
Photon
Coconut
Spaulding
Tarnished
Huckleberry
The Thang
No reps, no running, no rucks, no blocks, no weight, no burpees…but a smoke fest!
5 cones setup which creates 4 sections. Pick from white board any animal movement to do between sections.
Animal movement options:
1.) Bear Crawl
2.) Crab Walk
3.) Frog Jumps
4.) Bunny hops
5.) Starfish walk (cartwheel)
6.) Lateral Bear walk
7.) Murder Bunny (no block)
8.) Alligator Walk
9.) Crawl Bear
10.) Duck Walk
Split Pax into two teams of 6. Scoring bucket starts with 37 balls. Object is to move one ball at a time from scoring bucket to your teams bucket. I order to move a ball you must choose your own adventure each time down the sections. Must switch animal movement between each cone section. Once at the end you karaoke or skip back to start. Once there put a ball from bucket into your teams bucket. Once the balls have all been moved from center bucket to each teams bucket the round is over.
Several rounds of 18 to 19 each time. Then we raced the clock as a full team.
Because this is F3, and F3 men bring it, I added more cones to make each trip longer. Then after a couple rounds of 5 sections, Coconut added another set of cones because the energy was Fire and he always pushes us.
COR, NOR, Deliverance was the 6.
Always an Honor
Always my Pleasure
~Stark
Leave a Reply