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Date/Time
Date(s) - 10/10/2022
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.
Backblast – October 10, 2022
AO: Fassett Jr High School – Oregon, OH
QIC: Geppetto
PAX: Time Bomb, Armstrong, Deliverance, Fall Out Boy, Go Fish, Geppetto, Raven, Chubbs
Workout: The Murph
No FNG’s so right into Mission and Principles:
F3 – Fitness, Fellowship, Faith
Mission – Plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it must:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold
Be 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.
End with a Circle of Trust
Credo: Leave no man behind, but leave no man where you find him
The Thang:
The Murph Workout
-1 mile run: Run to track, two laps, run to Starr Elementary
-100 pull ups
-200 push ups
-300 squats
-1 mile run: Run to Fassett Jr High, two laps, back to parking lot
Count-O-Rama – Eight
Name-O-Rama
Circle of Trust
Sharing of the six – Armstrong. EH’d by Raven and Deliverance. Rides his bike to beatdowns. Likes starting his week with a workout
Announcements: Gear Order. GTE in June. Deliverance talked about a possible ruck day/AO in Oregon at Pearson Metropark
Ball of Man – Prayers for Isosceles and the staff, students and communities of Whitmer and Central Catholic after this weekend’s shooting at the football game.
Spreadsheets from the Gloom: Mid 40’s, low to no wind. Always an honor to lead a Murph. Great effort by all.
10/10/2022 – Unexpected Q:
Date: 10/10/2022
Time: 5:30 – 6:15 AM
Location: Gauntlet – RiverCrest Park
Q: Bourbon
PAX: 12; Venom, Soda Pop, Peach, Huckleberry, Lego, Hannibal, Guardian, Fossil, Illini, Goon (DR from Portland, OR), Jennay, 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
Radio didn’t show up for his Q, so I had to step in and improvise on the fly. Fun times were had!
Warmup:
• Motivators (10-count)
• 10 x Merkins (4-count)
• 10 x Flutter kicks (4-count)
Beatdown:
• Mosey from parking lot to base of hill
• Jacob’s Ladder workout:
o Performed OYO (on your own); this is you against you to build your own endurance and grow stronger
o Climb the ladder to 7 and then descend back down to 1 (as time allows)
o Example: 1 = 1 hill sprint up, 1 burpee at top, sprint down; 2 = 2 hill sprints, at the top of the hill on second sprint, 2 burpees at top, sprint down.
o In between each ladder step, you are to walk to the midpoint of the soccer field and back to lower your heart rate and recover
• YHC called it a few minutes early to get everybody circled up for another round of Motivators (10-count)
• Mosey back to Gauntlet base
• 10 x Merkins (4-count)
• 10 x Big Boy Sit-Ups (4-count)
• 20 x Flutter Kicks (4-count)
Count-O-Rama and Name-O-Rama
The Six: Hannibal
Announcements
COT / Prayers and Intentions