The Gauntlet (Rivercrest Park)

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1. Be The Swamp Thing You Were Meant Too Be- The Beatdown
   PAX:
   Huffy
   Beretta
   Mile High
   Gypsy
   Bourbon
   Spaulding
   Okay
   Meatloaf
   Started off with the usual:
   F3 stands for Fitness, Fellowship, and Faith but today it was all the cool comfort of 90 degree heat.
   F3 is a national network of free, peer-led workouts for men. 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.
   Kicked off the beatdown with 21 side straddle hops, and got into the meat of the beatdown

   Be the Swamp Thing You Were Meant To Be!
   Pair up in Groups of 2 (possible 1 group of 3)
   Station #1
   Decline Merkins 25 Reps
   American Hammers 25 Reps
   Incline Merkins 25 Reps
   Australian Swing Push-Ups 25 Reps
   Dips 25 Reps
   Mosy to Station #2

   Station #2
   Agility Run 2 Runs
   40 Yd. Car Push (Each Direction is 1) 2 Runs
   Calf Raise Jump Squats 25 Reps
   40 Yard Dashes (Each Direction is 1) 2 Sprints
   Lunge to Station #3

   Station #3
   Pull-Ups / Chin-Ups Max Reps
   Imperial Walker Squats 30 Reps
   Big Boy/Shoulder Press (Progressive Count) 20 Reps
   Burpees 15 Team
   Duck Walk to Station #1
   -Repeato-
   All of the pairs made it thru at least 1 and 2/3 rounds. Awesome work by the whole everyone. We ended in the COT where Gypsy was the 6 told us a bit about himself. I was paired up with Gypsy and he pushed me the whole way and kicked some serious tail without any letting off the gas! Thanks for taking me well beyond my comfort zone Brother!! If the effort determines the effectiveness of the beatdown, the PAX made the most of it!! Great work you great big pod of Swamp Thang HIMs!! As always, an honor to lead my Brothers!!

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