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Date/Time
Date(s) - 10/24/2022
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.
Northern Rock
Date: October 24, 2022
Time: 5:30am to 6:15am
Location: The Gauntlet
QIC: Geppetto
PAX: 9 total -Peach, Lego, Hannibal, Huckleberry, Guardian, Illini, Striker, Geppetto, Venom
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 (except when the governor says we have to stay home)
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
Warm Up:
Run from Rivercrest lot out to Eckel Jct and into the Ft Meigs Elementary lot back to behind school.
The “Thang”: Forty-Five second AMRAP, 15 second transitions. After every five exercises we ran down and back twice from portable classrooms to basketball hoops.
Group One: Merkins, Plank Jacks, Squats, Flutter Kicks, American Hammers
Group Two: Hand Release Merkins, Shoulder Taps, Never Surrenders, BBSU’s, Box Cutters
Group Three: Diamond Merkins, Plank Jack Shoulder Taps, Imperial Walkers, LBC’s, Hello Dolly’s
Group Four: Elevator Merkins, Mountain Climbers, Imperial Squat Walkers, Leg Lifts, Freddie Mercury’s
Group Five (PAX choice): Hannibal – Mike Tyson’s, Venom – Carolina Dry Docks, Striker – Squats, Lego – Nolan Ryan’s, Huckleberry – Side Straddle Hops
Mosied back to cars for (12) Merkins for Striker’s birthday, Count-O-Rama, Name-O-Rama, The Six, Announcements and a prayer. Peach was the Six – he was EH’d by OK, got his name because he played college baseball. Came for the exercise, stays for the fellowship. Aye!
Prayers for Illini’s children and their family on the sudden loss of their mother. Praise for Striker’s 12th birthday
Moleskin/Spreadsheet from the Gloom:
Mid 50’s low wind. Great morning.
Wishing my son Noah (Striker) a very happy birthday!
Northern Rock playlist included: Rush, Guess Who, Barenaked Ladies, Our Lady Peace, Theory of a Deadman, Three Days Grace, City and Colour, Billy Talent, Tragically Hip, Hot Hot Heat
Honor to lead!