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F3 Black Swamp | June 20, 2024

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The Gauntlet (Rivercrest Park)

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Date(s) - 08/10/2020
5:30 am - 6:15 am

Site Q - Huffy

Rivercrest Park


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.


  1. Woodstock

    PAX: Huffy, Stark, Crab Legs, Gepetto, Enron, Peach, Coconut, Bourbon, Spaulding, Bongo, Meatloaf, Villa, Hannibal, Woodstock

    QiC: Woodstock

    3 F’s, Mission, Principles, disclaimer all covered by YHC.

    YHC somehow ended up with Q’s for M, Th, and Sa so the plan is to do a 3 part series hitting targeted muscle chains. Monday was part 1 – the Wings (lats, traps, rear delts, and arms).

    Originally planned as a real OYO burner, the HC’s kept rolling in and attendance was higher than planned so YHC had to modify on the fly to a partner exercise (as always – plan for the best but prepare for the worst/or weird situations). Here we go:

    Counted off and paired up.
    Partner 1 – sets of 5 pullups until Partner 2 finishes.
    Partner 2 – suicides with the following: sprint to cone 1, 10 bent over coupon rows. Sprint back to cone 0. sprint to cone 1, carry coupon to cone 2 and do 10 deadlifts. carry coupon to cone 1 and do 10 more rows. sprint to cone 0. sprint out to cone 3, do 20 air presses, sprint to cone 0 and then switch with partner.

    Did this until 6. then did an bicep/tricep/back burn down session.

    COT – Peach was the 6 and crab legs had jokes.
    Prayers up for the sick, their families, Gepetto’s new job, Smokey’s recovery, and parents/teachers for this jacked up school year.

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