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Date/Time
Date(s) - 03/07/2022
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.
03/07/2022 – The Murph:
Date: 03/07/2022
Time: 5:30 – 6:15 AM
Location: Gauntlet – RiverCrest Park
Q: Bourbon
PAX: 8 Total – Oil Change, Peach, Fat Thor, Mile High, Radio, Fossil, Landslide, and Bourbon (Q)
F3 Mission: Fitness, Fellowship, Faith; To plant, grow, and serve small workout groups for men for the invigoration of 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)
Beatdown:
• The Murph:
o 1 mile run
o 100 pull-ups
o 200 push-ups
o 300 air squats
o 1 mile run
• Some chose to do strict as prescribed while others broke it up into 5/10/15 or 10/20/30 reps for each set until hitting total.
Count-O-Rama and Name-O-Rama
The Six: Fossil.
Announcements.
COT / Prayers and Intentions.