Loading Map....
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.
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!!