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Date/Time
Date(s) - 04/18/2022
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.
Welcome to F3
Mission Statement
5 Core Principles
Explanation of event
Warm Up:
Mosey to each station with demo
Set Up:
3 Stations in an L
32yrds apart
The Thang:
32 Workout
Station A
Calf Raises
Squats
Bonnie Blairs
Prisoner Squats
Lt. Dans
Station B
Arm Circles
Carolina Dry Dock
Merkin
HR Merkin
Burpee
Station C
Hello Dolly
LBC
Am Ham
Flutter Kicks
Plank
Bicycles
Toe Touches
Box Cutters
Pike Ups
Leg Lifts
BBS
Starting at Station C complete the next exercise in the list then sprint to Station A.
Conduct the next exercise then sprint back to Station C.
Conduct the next exercise then sprint to Station B.
Conduct the next exercise then sprint back to Station C.
Repeat until all exercises are complete.
Rep count for each exercise is 32.
COT:
Announcements
Prayers
PAX LIST:
Radio – Q
Mile High
Lego
Callahan – 6
Huckleberry
Nitrous
Joystick
Coconut
VanGogh
Baretta
Ringo
Spalding
FNG – “Soda Pop”