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F3 Black Swamp | July 13, 2024

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The Gauntlet (Rivercrest Park)

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Date/Time
Date(s) - 09/05/2022
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. Fossil

    Thanks to the 3 men that joined me in the Murph beatdown this morning, Tony “Soda Pop” Fischer, Chris “Heisenberg” Drage and Rick “Huckleberry” Thielen.

  2. Michael "Doubtfire" DuShane

    Black Ops Beatdown at Fassett Junior High School
    Monday September 5, 2022

    Q:
    Doubtfire

    Pax:
    Chanel
    Jennay
    Raven
    Mile High
    Ringo
    Baretta
    Illini
    Guardian
    Armstrong
    Go Fish
    FNG-Marc Berryman “Double Dribble”
    Huffy
    FNG-Nick Tussing “Fall Out Boy”
    Deliverance

    We had two FNG’s present at this beatdown. One was headlocked by Chanel and the other by Raven.
    Started with a thorough introduction and welcome of the pax followed by the Mission Statement and the Five Core Principles.

    In this beatdown I set up two squares with 4 cones each. Cones were approximately 10 yards apart for a total of eight work stations. The objective was to go through each of the squares completing the work at each cone. The number of reps at each cone was 9, 5, 20 and 22. Once we completed one square we ran a 200 meter lap around the green space in the front of the school and then began the work on the other square.

    The exercises we did were as follows with rep counts in parentheses:
    Inchworm merkins (9)
    LT. Dans (9)
    4X4’s (5)
    Red Devil Burpees (5)
    Cap Thors (20)
    Plank Jacks (20)
    Jump Squats (22)
    BBSU (22)

    After we completed both squares I circled everyone up and we performed James Bonds and Geronimo one time each and then named our two FNG’s.
    COT
    NOR
    Announcements

    Marc Berryman “Double Dribble”
    Nick Tussing “Fall Out Boy”

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