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F3 Black Swamp | July 13, 2024

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The Gauntlet (Rivercrest Park)

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Date/Time
Date(s) - 11/15/2021
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. Huckleberry

    F3 Gauntlet
    11/15/21 at 5:30 am

    PAX:
    Landslide
    Bell Hop
    Flo
    Nitrous
    Mike High
    Ringo
    Beretta
    Fat Thor
    Q: Huckleberry

    F3 (Fitness, Fellowship and Faith)

    Mission:
    To plant, grow and serve small workout groups for the invigoration of male community leadership.

    Principles:
    1. Free of charge
    2. Open to all men
    3. Held outdoors, rain or shine, heat or cold
    4. Led by men who participate in the workout in a rotating fashion, with no training or certification necessary
    5. End with a Circle of Trust

    WARM UP:
    10 Motivators

    THANG:
    Bear Crawl to Cone #1 (20 yards)
    Lunges to Cone #2 (20 yards)
    At Cone #2:
    -30 Merkins
    -30 Mt. Climbers (2 is 1)
    -30 Pickle Pounders
    -30 Plank Jacks

    Bear Crawl to Cone #3
    Lunges to Cone #4
    At Cone #4:
    -30 BBSU’s
    -30 Am. Hammers (2 is 1)
    -30 Bicycle Kicks (2 is 1)
    -30 LBC’s

    Bear Crawl to Cone #5
    Lunges to Cone #6
    At Cone #6:
    -30 Imperial Squat Walkers
    -30 Lt. Dan’s (2 is 1)
    -30 Ninja Squats
    -30 SSH’s

    Bear Crawl to Cone #7
    Lunges to Cone #8
    At Cone #8:
    -30 Diamond Merkins
    -30 Hello Dollies
    -30 Leg Raises
    -30 Bear Squats

    Suicides (each Cone)

    COT: 6th was Ringo

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