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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) - 12/21/2020
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. Woodstock

    3-2-1

    Mission, Principles, Disclaimer covered.

    PAX: Doubtfire, Van Gogh, Dutch, Huffy, Bourbon, Stark, Socrates, Hannibal, Gepetto, Canteen, Meatloaf, Lyman, Woodstock

    QiC: Woodstock

    Thang:
    3 minutes running.
    2 minutes single position cadence exercise. Plank set (merkins, plank jacks, mtn climber, shoulder taps, etc)
    1 minute indian run (continuous)

    3 minutes exercise (squat set, squats, lunges, butt kickers, high knees, squats)
    2 minute run
    1 minute exercise (compound / low count – 5 burpees, 10 jump squats, 5 imperial walkers)

    3 minute indian run (continuous)
    2 minute exercise core set – cadence – lbcs, flutter kicks, hello dolly, leg lifts
    1 minute run (hard)

    3 minute exercise plank set
    2 minute indian run
    1 minute exercise compound

    3 minute run
    2 minute exercise squat set (start in low squat, jump squats, inchworms, smurfjacks)
    1 minute indian run

    3 minute exercise core set
    2 minute run
    1 minute exercise compound

    COT:
    Lots of prayers and really good stuff. Sign up for the WC!

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