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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) - 07/12/2021
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 playground 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

Comments

  1. Andrew "Peach" Lee

    EMOM and The Hill

    PAX: Solo, Charmin, Enron, Freefall, Malware, Mile High, Lego, Doubtfire, Bourbon, Spalding, Hucklerry, Peach (Q).

    Mission statement, Values, Disclaimer.

    Warm up: Motivators to 8.

    Thang:
    Mosey over to the pull up bar for some EMOM.
    EMOM is 3 pull-ups.
    Exercises: Flutter kicks, bear squat, peter parker, crunchy frog, superman, plank, air press, parker peter

    Mosey to the hill:
    Partner up for hill run and exercises.
    One guy is doing 3 hills runs. Partner is doing exercise. Then switch.
    Exercises: 100 lunges (2 is 1), 200 bbsu, 300 squats, 400 lbc.

    1 group completed the exercises (Bourbon and Spalding)

    COT
    Count-o-rama
    Name-o-rama
    6 – Mile High
    Announcements/Prayer

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