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F3 Black Swamp | July 13, 2024

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The Gauntlet (Rivercrest Park)

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Date(s) - 05/31/2021
5:30 am - 6:15 am

Site Q - Lego

The Gauntlet


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 in the Gloom


  1. Dutch

    Date: 5/31/2021

    Time: 5:30 AM – 6:15 AM

    Location: Gauntlet

    Q: Dutch

    PAX: 1 total: Dutch(Q)

    F3 Mission: Fitness, Fellowship, Faith; To plant, serve and grow men’s small workout groups, in order to invigorate 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)


    The Thang: Memorial day
    5 reps of exercises for 20 seconds
    4 reps of active rest for 20 seconds

    Air press/arm circles
    1 lap mosey
    Merkins/ bear squats
    1 lap mosey
    Lunges/Imperial walkers
    1 lap mosey
    Flutter kicks/ wipers
    1 lap mosey
    Shoulder tap/ superman
    1 lap mosey
    Monkey humpers/squats
    1 lap mosey
    Lbc/ leg lifts

    Ended the COT with a moment of silence.

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