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F3 Black Swamp | June 19, 2024

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The Gauntlet (Rivercrest Park)

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Date/Time
Date(s) - 12/07/2020
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. Bourbon

    12/07/2020 – The Murph:

    Date: 12/07/2020
    Time: 5:30 – 6:15 AM
    Location: Gauntlet – RiverCrest Park
    Q: Bourbon

    PAX: 11 Total – Zelda, Casper, Beretta, Ringo, Doubtfire, Rudy, Popeyes, Meatloaf, Hannibal, Enron, and Bourbon (Q)

    F3 Mission: Fitness, Fellowship, Faith; To plant, grow, and serve small workout groups for men for the invigoration of male community leadership
    Principles of F3:
    • It must be free of charge
    • It must be open to all men
    • It must be held outdoor, rain or shine, hot or cold
    • It must be peer led in a rotating fashion by men who participate in the workout, with no training or certification necessary
    • It must end with a Circle of Trust (COT)

    Beatdown:
    • The Murph:
    o 1 mile run
    o 100 pull-ups
    o 200 push-ups
    o 300 air squats
    o 1 mile run
    • Some chose to do strict as prescribed while others broke it up into 5/10/15 or 10/20/30 reps for each set until hitting total.

    Count-O-Rama and Name-O-Rama

    Sixth in the middle was Rudy.

    Announcements.

    COT / Prayers and Intentions.

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