‘Bootcamp style workout. Huge AO! 1/2 mile and .9 mile track. 2 Large pieces of playgroup equipment for pullups and hanging exercises. Over half a dozen soccer and lacrosse fields. The possibilities are endless for your Monday beatdowns!
The First Monday of each month will be a Murph workout in honor of Lt. (SEAL) Michael Murphy.
Backblast: December 30th, 2024
AO: Gauntlet (black ops)
PAX:
Carmen Sandiego (Q)
Mile High
Ukelele
Workout: Pre-workout Ruck (black ops)
FNG’s: No
The Thang:
Rucked around the baseball fields and the school.
Backblast: December 30th, 2024
AO: The Gauntlet – Rivercrest Park – Perrysburg, OH
PAX:
Photon – Q
Badger
Capitol
Carmen Sandiego
Huckleberry
Huffy
Mile high
Spaulding
Ukulele
Workout: Counting (up)Down ‘24
FNG’s: N/A
Mission and Principles:
F3: Fitness, Fellowship, Faith
Mission: To plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it is always:
1. Free of charge
2. Open to all men
3. Held outdoors, rain or shine, heat or cold
4. Led by men who participate in the workout in a rotating fashion, with no training or certification necessary. You versus you. Modify or stop an exercise if you need to. The most important thing is that nobody gets hurt.
5. Ends with a Circle of Trust
Credo: Leave no man behind but leave no man where you find him
Warm-up: In cadence
Windmill Potato Pickers: 10
Chainbreakers: 10
The “Thang”:
An uncomplicated descending ladder only consisting of up-downs (flying squirrels – a.k.a. burpee w/out a pushup) and running. PAX performed 24 up-downs followed by 1/8th of a mile lap around the big island in the parking lot. Upon completing the run, the rep count reduced by 1 up-down. Repeato until complete or time. Full completion results in 300 up-downs and 3 miles of running.
Ended with:
Count-O-Rama: 9
Name-O-Rama
The Six – Huckleberry
LDP3
Ball of Man
Spreadsheets from the Gloom: 38 and damp. Sometimes the simplest ones are the worst, and this definitely fit the bill. The upper body was okay, but this was an assault on the legs and the lungs. Absolutely zero rest available and it showed, especially about midway through. YHC was able to get down to the round of 7 up-downs and complete them, still leaving 7/8ths of a mile and 21 up-downs to go. The next closest PAX was at least a complete round behind. I think even Coconut would have needed another 5 minutes to finish. That said, an extremely truncated warm-up and a shortened COT might allow for enough time for him to finish on a good day.
Playlist fit the bill, obviously. If you look hard enough, you might find a pattern.
“One Step Closer” – Linkin Park
“Ten Long Years” – Eric Clapton, B.B. King
“2 Bad” – Michael Jackson
“The Hand That Feeds” – Nine Inch Nails
“3AM” – Matchbox Twenty
“Eight Days A Week” – The Beatles
“Superfly” – 4 Non Blondes
“Seven Nation Army” – Karl Denson
“Slam Dunk (Da Funk)” – Five
“6 Underground” – Sneaker Pimps
As always, it was a pleasure to lead. I’ll put out a couple of personal invites out next time around to see if we can have at least one PAX take this to completion.
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