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F3 Black Swamp | June 16, 2024

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The Gauntlet (Rivercrest Park)

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Date/Time
Date(s) - 03/22/2021
5:30 am - 6:15 am

Site Q - Lego

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. John 'Huffy' Peer

    Huffy’s Twisted Beatdown (Twisted Sister Music) – Another Huffy Production
    11 PAX: Lego, Bourbon, Land Slide, Bieber, Tupac, Venom, Rudy, Meat Loaf, Canteen, Bambi, Huffy(Q)
    F3 Stands For: Fitness, Fellowship & Faith

    Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.

    Our workouts are:
    Free of charge
    Open to all men
    Held outdoors, rain or shine, heat or cold
    Led by men who participate in the workout in a rotating fashion, with no training or certification necessary
    End with a Circle of Trust
    We warmed up with 25 Side Straddle Hops, and 10 Chain Breakers. The Beat Down was:

    Twisted Beatdown
    Pair up in Groups of 2
    Station #1
    Decline Merkins 25 Reps
    American Hammers 25 Reps
    Incline Merkins 25 Reps
    Australian Swing Push-Ups 25 Reps
    Dips 25 Reps
    Duck Walk to Station #2
    Station #2
    40 Yd. Carioca Run 2 Runs
    Jump Shots (15 Each Side) 30 Reps
    40 Yard Dashes (Each Direction is 1) 2 Sprints
    40 Yd. Car Push (Each Direction is 1) 2 Runs
    Lunge to Station #3
    Station #3
    Pull-Ups / Chin-Ups Max Reps
    Imperial Walker Double Taps 30 Reps
    Big Boy/Shoulder Press (Progressive Count) 20 Reps
    Burpees 15 Reps
    Bear Crawl to Station #1
    We ended in the Circle of Trust. Venom (the Legend!!) was the 6. For me he’s friend who encouraged me when I started in F3 and was one of the reasons that I kept coming back. Thanks for the Gauntlet and helping me out when it was handed off to me. Nice work Brother!!
    Announcements: We announced the new Wednesday Morning AO.
    Prayers: Be the men God created you to be Brothers!!
    I wanted to thank those who gathered up the cones today. Small act but very much appreciated!! That’s what makes F3 good!! God Bless!!

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