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Date/Time
Date(s) - 07/20/2020
5:30 am - 6:15 am
Site Q - Huffy
Location
Rivercrest Park
Categories
Bootcamp style workout. Huge AO! 1/2 mile and .9 mile track. 2 Large pieces of playgroup 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.
Happy Monday!! Embrace the Suck!!
PAX:
Geppetto, Meatloaf, Enron, Bourbon, Bongo, Peach, Hannibal, Mile High, Beretta, Ringo, Lego,Huffy(Q).
Began with the COT and did the Mission Statement and Core Principles:
-F3 stands for Fitness, Fellowship, and Faith
-Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
-Our Core Principles are: – Our workouts are:
Are free of charge.
Are open to all men.
Are held outdoors, rain or shine, heat or cold.
Are led by men who participate in the workout in a rotating fashion.
End with a Circle of Trust.
The Disclaimer – You against you modify if too easy, too hard, or too stupid!
We jumped right into the beatdown:
Station #1 – The Hop
Rnd 1 Jump Tucks 25 Reps
Rnd 2 Squat Jump Calf Raises 25 Reps
Rnd 3 Smurf Jacks 50 Reps
Duck Walk to Station #2
Station #2 – The Blocks
Rnd 1 Man Makers 15 Reps
Rnd 2 Cinder -Squat-Curl-Overhead Press 20 Reps
Rnd 3 Cinder- Lats 20 Reps
Bear Crawl to Station #3
Station #3 – Merkin
Rnd 1 25 Superman Merkins 25 Reps
Rnd 2 20 Diamond/ 20 Wide Merkins 40 Reps Total
Rnd 3 20 Decline/ 20 Incline Merkins 40 Reps Total
Lunge to Staton #4
Station #4 – The Core
Rnd 1 30 Plank Jack Shoulder Taps 30 Reps
Rnd 2 25 Big Boy Situps with Progressive Jabs 25 Reps
Rnd 3 30 Bicycles (2 is 1) 30 Reps
Run a Lap around the parking lot to Station #1
Repeat if Complete
Everyone got close to getting thru all stations and all rounds. Nice job by bourbon to modify the Big Boy Sit up with the progressive count jabs by lifting his feet to make it harder!! Hannibal, Peach thanks for the push!!
We ended in the COT. Enron was the 6. Nice work today brother!! Announcements were many including the cominf Beatdown this Saturday at Ottawa Park in rememberance of Officer Dia. We ended in prayer followed by the team getting 200 push-ups in to celebrate Bongo’s 200th post! Nice work Brothers!!