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Date/Time
Date(s) - 08/29/2022
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.
08-29-2022 – Rollin’ with the Homies (and FNG’s):
Date: 08/29/2022
Time: 6:30 – 6:15 AM
Location: Fassett Junior High School, Oregon, OH
Q: Bourbon
PAX: 16 Total (including 4 FNG’s) – Raven, Geppetto, Illini, Hannibal, Deliverance, Coconut, Chubbs, O’Doul’s, Bull (DR from Toledo), Cobra Commander (DR from Toledo), The Situation (DR from Toledo), Joules (FNG, EH’d by Deliverance), Go Fish (FNG, EH’d by Raven), Armstrong (FNG, EH’d by Deliverance), Fortnite (FNG, EH’d by Bourbon and O’Doul’s), and Bourbon (Q).
F3 Mission: Fitness, Fellowship, Faith; To plant, grow, and serve small workout groups for men for the invigoration of male community leadership
Principles of F3:
• It must be free of charge
• It must be open to all men
• It must be held outdoor, rain or shine, hot or cold
• It must be peer led in a rotating fashion by men who participate in the workout, with no training or certification necessary
• It must end with a Circle of Trust (COT)
Disclaimer Statement
The Thang:
• Start with Side Straddle Hops (25) in cadence
• Rollin’ with the Homies (and FNG’s):
o PAX form a circle. Start with one PAX who rolls both dice. The first number corresponds to the exercise; the second number is the number of base reps. The base reps will be multiplied by 10 for all except exercise 3 (sprints).
o For example: PAX rolls 1 and 3 = exercise one for 30 reps (3 reps x 10 multiplier).
o Entire PAX suffers the same routine based on each roll and gives 100% until 50% of PAX completes the exercise reps.
o Once you complete the exercise, you plank in place until 50% of PAX are planking. Once 50% complete, we move to the next member of the circle and repeato.
Exercise 1: Merkins
Exercise 2: Side Straddle Hops (4 count, in cadence)
Exercise 3: Sprints (from one set of cones to other and back)
Exercise 4: Lt. Dans
Exercise 5: Burpees
Exercise 6: Big Boy Sit Ups
• Count-O-Rama and Name-O-Rama
• Learn about the 6: Cobra Commander.
• Announcements
• COT / Prayers and Intentions