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Date/Time
Date(s) - 10/17/2022
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: Chubbs
PAX: Armstrong, Raven, Deliverance, Chubbs, Fall Out Boy, Isosceles, FNG Squire, Go Fish
Workout: Partner Track
Motto and core principles
The Thang:
Count off by 3s (just to put us in pairs, the Q made it harder than it needed to be), two came in hot and got paired in
Mosey to island at far side of parking lot. Cones set up at far end of lot towards tennis courts and at mid point.
Do warm ups to middle cone:
Jog
High Knees
Butt Kickers
Carioca
Sprint
In Partners, one completes exercise while other runs to far cone. Switch and repeat.
Jr. Partner:
100 Merkins
100 Squats
200 Shoulder press
200 LBC
Partner:
100 Carolina dry docks
100 Squat Kicks
200 Moroccan Night Clubs
100 Super mans
Mosey back to the flag for:
Count o Rama – 8 total
Name o Rama
6: Fall out boy – EH’d by Raven and Deliverance
FNG – Plays guitar and Squire is apparently an entry level guitar, so Squire fit pretty well
COT – continued prayers for Armstrongs son
Extra gloomy in the low 40’s with sprinkles!
Gauntlet – 10/17/22
Q: Callahan
Pax: Guardian, Soda Pop, Illini, Jennay, Callahan.
Stretch
2 min timer
Three Rounds of 4 sets @ 10-20-30 reps.