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Date/Time
Date(s) - 08/24/2020
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.
08/24/2020 – The First:
Date: 08/24/2020
Time: 5:30 – 6:15 AM
Location: The Gauntlet – Rivercrest Park
Q: Bourbon
PAX: 20 Total – Huffy, Spaulding, Isosceles, Meatloaf, Geppetto, Woodstock, Stark, Crab Legs, Bongo, Shawshank, Peach, Okay, Mile High, Casper, Stalker, Mercy, Popeyes, Ringo, Enron, 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
This beatdown is designed after the very first F3 beatdown back on 01/01/2011 with slight modifications for AO, etc. This is a little history before Q School that will be held on 9/12.
Beatdown:
• Today’s beatdown is not the exact workout performed by the men at the first post, but inspired by it. Unless specified otherwise, all exercises will be to a 34 count in recognition of the 34 men posting at that first workout back in 2011.
• Mosey to the small loop around the soccer fields by the hill.
• In Order (plank or Al Gore when finished until the 6th finishes):
o Merkins
o Wide-Arm Merkins
o Diamond Merkins
o Military Merkins (knuckle push-up with your elbows in tight to your sides)
• Run the small loop
• In Order (plank or Al Gore when finished until the 6th finishes):
o Hydraulic Squats (squat- right knee down- left knee down- right knee up- left knee up- stand up)
o Dolly (on your 6 with legs 6” off ground- spread apart- bring together)
o Flutter Kick (4 count)
o LBC’s
• Run the small loop
• In Order (plank or Al Gore when finished until the 6th finishes):
o Side Straddle Hop
o Burpees
o Mountain Climber
• Howling Monkeys (Circle up- 10 monkey humpers each around the circle like dominos- when done you hold it until everyone gets a turn to do theirs… faster is better here.)
• Mosey back to the shovel flag
Count-O-Rama and Name-O-Rama.
Learn about the 6: Woodstock.
Announcements.
COT / Prayers and Intentions.