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F3 Black Swamp | July 19, 2024

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The Gauntlet (Rivercrest Park)

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Date(s) - 06/27/2022
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 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


  1. Dutch

    Date: 6/27/2022

    Time: 5:30 AM – 6:15 AM

    Location: Gauntlet

    Q: Dutch

    PAX: 13 total:
    Oil Change, Jennay, Fossil, Illini, Raven, Soda Pop, Crisco, Lincoln Log, Mile High, Bourbon,  Venom, Lego, 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: Beatdown
    Inspired by a Chris Hemsworth’s workout while preposition for a movie.
    50 squats
    40 sit through (pudding scoops) 2×1. – renamed by Jennay.
    20 Big Boy Sit Ups
    20 Freddy Mercury 4×1
    20 Crunchy frogs
    20 plank toe taps 2×1
    25 Merkins
    Mosey around the parking lot.

    Goal of 4 rounds

    Then we circled up for COT (Count-O-Rama, Name-O-Rama, The 6.

    The 6: Soda Pop

    Shared a quote and ended COT
    ‘Now, we must all fear evil men. But, there is another kind of evil which we must fear most and that is the indifference of good men.’ – The Boondock Saints

    Be a better man today than you were yesterday.

    Write me a good yelp review.

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