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F3 Black Swamp | June 19, 2024

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The Gauntlet (Rivercrest Park)

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Date(s) - 08/31/2020
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. Dutch

    Date: 8/31/2020

    Time: 5:30 AM – 6:15 AM

    Location: The Gauntlet – Rivercrest Park

    Q: Dutch

    PAX: 19 total:
    Ringo, Stalker, Crab Legs, Enron, OK, Gypsy, Van Goh, Casper, Huffy, Bourbon, Gepetto, Woodstock, Meatloaf, Charmin, Viva, Stark, Popeyes, FNG – Riverdance, Dutch(Q)

    F3 Mission: Fitness, Fellowship, Faith; To plant, serve and grow men’s small workout groups, in order to invigorate 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)


    The Thang: What the F3?

    Started off with the 10 minute burpee challenge. Then switched to deconstructed burpees.

    Deconstructed burpees – start with 5 reps and increase by 5 with each lap.
    Corner 1 – plank tuck
    Sprint to next corner
    Corner 2 – Merkins
    Sprint to next corner
    Corner 3 – Jump Squats
    Sprint to next corner
    Corner 4 – Air Press
    Sprint to Corner 1

    Then we got a taste of IPC week 1
    First minute – 3 burpees, Hand release release Merkins
    Second minute – 3 burpees, leg raises
    Third minute – 3 burpees, jungle boy squats
    Fourth minute – 3 burpees, big boy sit ups
    Fifth minute – 3 burpees, standing forward lunges

    Then we circled up for COT (Count-O-Rama, Name-O-Rama, The 6 and naming FNG).

    The 6: Gypsy

    Q spoke about international overdose awareness day.

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