Large park with running paths, soccer fields, playground, and parking lot for what can be an epic boot camp style beatdown! You might get introduced to Swampball if you show up. What is Swampball? A game created by PAX of the BlackSwamp, here are the rules.
4/23/25
PAX
Footloose -Q
Norm
Sven
Lyman
Pre run
Welcome
F3 Mission & Core Principles
PAX:
Footloose
Norm
Landslide
Purdy
Gulliver
Lyman (QIC)
Warmup: 10 Side-Straddle Hops, 10 Windmills,
The Thang:
Run a 1/2 mile lap
Then choose a weight (if needed) and choose an exercise to do 30 reps.
Weights: 20lb dumbbells, 25lb plate, 25lb kettlebell, 35lb cindy, or 40lb rucksack
Excercises:
Kettlebell swings
Thrusters
Overhead press
Merkins
Lunges 2:1
Squats
LBCs
Run another lap, 30 reps of choice, repeato.
Countorama
Name-o-rama
Gulliver was the Six
Announcements
Ended in Prayer.
Pleasure to lead today!
Lyman
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