The Gauntlet (Rivercrest Park)
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.
-
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.
-
Black Ops Beatdown at Fassett Junior High School
Monday September 5, 2022Q:
DoubtfirePax:
Chanel
Jennay
Raven
Mile High
Ringo
Baretta
Illini
Guardian
Armstrong
Go Fish
FNG-Marc Berryman “Double Dribble”
Huffy
FNG-Nick Tussing “Fall Out Boy”
DeliveranceWe 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
AnnouncementsMarc Berryman “Double Dribble”
Nick Tussing “Fall Out Boy”
Comments