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F3 Black Swamp | July 13, 2024

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The Gauntlet (Rivercrest Park)

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Date(s) - 06/28/2021
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: 6/28/2021

    Time: 5:30 AM – 6:15 AM

    Location: Gauntlet

    Q: Dutch

    PAX: Solo, Enron, Peach, Free Fall, Doubtfire, Lyman, Coconut, Bourbon Spalding, Geppetto, Lego, Rudy,  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: 4 Square

    Divide up into 4 groups.  Warm up run around all the squares.  Break up into groups and go to assigned squares.  First exercise is done around the Square then 20 reps of each of the 4 other movements.  One all 4 movements are done,  then run a lap around all 4 squares.

    Square 1
      Leg lifts
      Arm circles- 20 each way
      Imperial walkers 2 is 1
      American hammers 2 is 1

    Square 2
    Lunge walk
       Freddy Mercury 2 is 1

    Square 3
    Crab walk
       Bear Squat
       Big Boys sit up
       Shoulder taps 2 is 1

    Square 4
    Squat walk
      Toe taps 2 is 1
      Crunchy frog

    COT (Count-O-Rama), Name-O-Rama, The 6.

    The 6: Lyman

    Topic in COT was influence.

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