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.
1/10/26
AO: The Fortress
Workout: Swamp Battle
PAX:
Thor(Q)
Longhorn
Tarnished
Stark
Callahan
Spaulding
Coconut
Reset
Flo
Hannibal
Bevo
Isosceles
Meatloaf
Golden Gate
Jazzy Jeff
Huckleberry
Deliverance
Mission, Principles and Disclaimer given
Warmup:
Group Murph: ran to playground, 15 Pull Ups, 30 Merkins, 45 Squats, ran back
The Thang:
This was a trial, so lots of adjustments happened throughout
2 teams, 2 blocks. Each team starts their block at the beginning of the parking lot spaces(there are about 20?)
Part 1: OYO
Everyone runs to the end of the parking lot and does work on their own. They have to complete the work before the run back.
FIRST person to make it back and touch their block gets to start moving their block and their team is now offense.
EVERYONE else gets into their teams and starts the team work
Part 2:
The person who touched the block is the Swamp King. They have to do 5-10 reps of an exercise every parking lot line. Their team is now the offense. The team that is not moving the block is the defense.
All pax on offense and defense are doing 10 reps of an exercise and putting a chip into their bucket. When they run out of chips, they can sprint to the block person and tag them. That ends the round, and the block person goes back to the line that they completed the last reps.
The offense gets to keep their block as far as the block person got PLUS an extra 3 if they tag the Swamp King first.
The defense gets the 3 if they tag the swamp king first.
Exercises per round: Today, we were changing the exercises every round. But next time, we will only change the exercises per RACE and we will keep rep count similar across the board.
OYO Work:
40 Squats
30 Merkins
40 Bonnie Blairs(2×1)
30 Burpees
50 SSH
Swamp King Work:
Goblet Squats
Thrusters(we adjusted this to 10 on the second race)
WW3
KBS
Manmakers
Offense/Defense Work:
BBS
Monkey Humpers(4×1)
Suicide
Jungle Bois
LT. Dans
NOR & COT
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