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F3 Black Swamp | July 19, 2024

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The Gauntlet (Rivercrest Park)

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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.

 

The Gauntlet

Comments

  1. Spaulding

    F3 Back it up! BB

    Pax: stark, Canteen (Columbus), mile high, Popeyes, lego, isosceles, bourbon, meatloaf, 2 pac, Q: Spaulding

    Warm up
    Chain breakers
    Windmills

    Pair 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’s

    Frog jump to cone/station 3
    Claim max reps on Australians and try to get there every time

    Bear 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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