The Gauntlet (Rivercrest Park)
Date/Time
Date(s) - 11/23/2020
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.
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F3 Back it up! BB
Pax: stark, Canteen (Columbus), mile high, Popeyes, lego, isosceles, bourbon, meatloaf, 2 pac, Q: Spaulding
Warm up
Chain breakers
WindmillsPair off- stay socially distant
Chin ups- claim your max reps out loud and try to get there every time.
Run to the cone/ station 2
Do 40 Superman’sFrog jump to cone/station 3
Claim max reps on Australians and try to get there every timeBear crawl to cone/station 4
Do 40 single leg deadlift squats (20 per leg)Ape hop to station 1 start over
Run 1/4 mile loop back to flag
Slow Push ups in cadence
Guantanamo (leg lift)
Guantanamo/water boarding (plank to merkin)
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