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F3 Black Swamp | November 6, 2024

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The Gauntlet (Rivercrest Park)

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Date/Time
Date(s) - 11/16/2020
5:30 am - 6:15 am

Site Q - Huffy

Location
The Gauntlet

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.

 

The Gauntlet

Comments

  1. LEGO

    PAX:
    LEGO (Q)
    Mile High
    Baretta
    Ringo
    Popeyes
    Raven
    Spaulding
    Meatloaf
    Huffy
    Gepetto

    Warm-up: After mission and principles, A mosey around the parking lot, then over to the field for the thang.

    The Thang:
    A round of B.O.M.B.S. after dividing up in pairs do the following as a set for each pair:

    Burpees (50)
    Overhead Claps (100)
    Merkins (150)
    Big Boy Sit ups (200)
    Squats (250)

    As pairs finished they either started over or picked up the 6. Once all pairs were complete on to Mary

    Mary:
    Freddie Mercury
    Heels to Heaven
    JLo’s
    Dying Cockroaches
    Annie

    Finished with a COT. An honor to lead as always especially on a windy, cold Monday!

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