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Date/Time
Date(s) - 07/10/2023
5:30 am - 6:15 am
Site Q - Van Gogh
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.
Beatdown Name: Nickles and Dimes
Intro:
5 core principles, mission, mantra. The mission of F3 is to plant, serve and grow small workout groups for men for the reinvigoration of male community leadership.
PAX:
Fat Thor, Fossil, Huckleberry, Irish Haus, Lego, Van Gogh, Dutch, Spalding, Guardian, Venom, Soda Pop, Peach
Q:
Peach
The THANG: Warm up mosey, playground work, 80s rock, fun.
We started with a well paced indian run around Ft. Meigs elementary with the final destination being the pull up bars at the playground.
Work at the pull up bars lasted for 10 min and was repeato of the following:
5 pull ups and 10 merkins
After that we completed 10 min worth of round merry abs. We went around the circle and each PAX led an ab workout.
The final 10 minutes was repeato of the following:
5 pull ups and 10 squats
We made our way back to the shovel flag by doing lunges and bear crawl.
Wrap up:
Count-o-rama (12 PAX)
Name-o-rama
Van Gogh was 6
Announcements
Prayer