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.
2/22/25
Fortress Beatdown
Thor: Q
Photon
Van Gogh
Tarnished
Huffy
Coconut
Golden Gate
Deliverance
Oil Change
Spaulding
Guardian
This was brutal. Started with warm up of 25 SSH and a group murph. Then we got to the main course: Sleds.
3 teams. The reps of exercises adapted until we got to 1 system.
If team had 4 members, they did twice as many as a team with 3 members. Teams changed throughout.
Goal: 1 guy sleds, the other 3 does exercise, then send 1 pax to switch out. First team around the loop wins.
Round 1: 1 lap
30 BBS
Round 2: 1 lap
30 Merkins
At this point in time, pax were on their back unable to move so we inserted a cool down mosey around the loop
Round 3: 2 laps
30 BBS/ 30 Merkins
Mosey
Round 4: 1 lap
10 Burpees
Round 5: 1 lap
20 Gorilla Humpers
Mosey
Round 6:
Same as round 3
It was awful and we loved it.
COT and NOR at the end
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