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F3 Black Swamp | June 20, 2024

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The Gauntlet (Rivercrest Park)

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Date/Time
Date(s) - 08/08/2022
5:30 am - 6:15 am

Site Q - Radio

Location
The Gauntlet

Categories


Bootcamp style workout. Huge AO! 1/2 mile and .9 mile track. 2 Large pieces of playground 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.

The Gauntlet in the Gloom

Comments

  1. Jimmy Dean

    Tag Team Challenge Beatdown

    QIC: Jimmy Dean

    PAX: Jimmy Dean, Falling Water, Geppetto, LEGO, Peach, Callahan, Illini, Fossil

    After going over the mission of F3 and the 5 core principles, the PAX got to work.

    In the COT, prayers were lifted up for us to be part of the greater good in this world.

    Always an honor to lead this group of men! Aye!

    THE THANG: Men paired up and completed one list of reps/exercises as pairs. Each man did his own work. Then, they removed their rucksacks and one carried both to the far end of the parking lot while the other worked on the exercises. They would tag each other and the 2nd man would run to the far end of the parking lot to retrieve the rucksacks and carry them back while the 1st continued the exercises. They would continue in that manner and work through the 2nd list as a team; one man working while the other was either taking or retrieving the rucksacks.

    Block-infused workout at Ant Hill. 3 stations on repeato, each circuit hits the UP button by adding 2 reps to each exercise each time they come back to it.

    Pax is divided into 3 groups and sent to one of the stations. As each group completes a station, they move to the next. When all 3 stations are completed, the group jogs to the front of the school and back and repeats the entire circuit and adds 2 reps to each exercise. 2nd circuit will therefore have 12 reps/exercise, 3rd circuit will go to 14, etc. until time is called.

    Rucksack work: each man does the full list with rucksack on.
    · 25 Squrls
    · 25 American Hammers (2:1) while holding rucksack
    · 25 Ruck Air Presses
    · 25 Ruck Swings
    · 25 Burpees (wirh ruck on)

    Tag Team Work: one man does work, other carries rucks to far end of lot and comes back empty handed. Tag your partner and man doing work runs to rucks and brings them back while 2nd man continues exercises. Once each exercise is completed, move to next one and continue the ruck carries.
    · 50 Lt Dans
    · 100 Mike Tysons
    · 150 Big Boys
    · 200 SSH
    · 250 Merkins
    · 300 Squats

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