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Date/Time
Date(s) - 11/30/2020
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.
Block Party at the Gauntlet!!
PAX: Rudy, Bourbon, Popeyes, Mile High, Ringo, Berretta, Spaulding, Geppetto, Huffy(Q)
F3 stands for Fitness, Fellowship, and Faith
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.
We didn’t do a warm-up because we just wanted to get to the work of embracing the suck!! The beatdown was with Cinderblocks and Suicides. We would begin with a starting repetition number and double the reps at each of the 4 lines. Example: Start with 2 Cinder-curls, then 4 at the first line, 8 at the second, 16 at the third cone, and 32 at the forth cone, then carry the cinderblock to the start (while maintaining social distancing). The exercises were:
Start # Double Count at Each Cone
4 Staggerd Squat 8 16 32 64
2 Cinder Curls 4 8 16 32
1 Man Maker 2 4 8 16
Suicide
1 Rock Star (Jump Tucks) No Cinderblock (Sprint Back)
2 Staggered Cinder Merkins 4 8 16 32
2 Cinder-Bent Rows 4 8 16 32
Suicide
2 Merkins No Cinderblock (Sprint Back)
2 Upright Rows 4 8 16 32
2 Imperial Walk Squats (1 is 1) No Cinderblock (Sprint Back)
Suicide
2 Thrusters 4 8 16 32
2 Incline Merkin Hands on Cinderblock
1 Cinder Swings 2 4 8 16
Suicide
2 Jump Squats No Cinderblock (Sprint Back)
2 Lower Half Cinder Curls 4 8 16 32
2 Decline Merkins Feet on Cinderblock
Suicide
1 Overhead Press 2 4 8 16
2 Upper Half Curls 4 8 16 32
4 Smurf Jacks No Cinderblock (Sprint Back)
Victory Lap – Repeato Yay!!
Nobody got to the end but a couple made it through the thrusters. Awesome effort by the whole PAX!!
We ended in the Circle of Trust. Did the Counterama / Namerama. Popeyes was the 6. He mentioned how the Mile High Clan gets him to the beatdown and what F3 means to him. Popeyes has been a fixture at the Gauntlet for as long as I can remember, always bringing it and leading by example!! We ended in prayer. I just wanted to thank the PAX for keeping the Gauntlet going as one of the Black Swamps premiere locations!! Always is an honor to lead the HIMs of F3!!!