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Date/Time
Date(s) - 07/31/2023
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.
7/31/23 0530-0615
Gauntlet – Parking Lot Party
Pax:
Lego
Venom
Peach
Callahan
Tupac
Huffy
Beaker
Huckleberry
Irish Hoss
Van Gogh
Oil Change
Guardian (Q)
Warm up: SSH x31, little baby arm circles (forward x16 backward x15), hold Al Gore for a 31 count around the circle
The Thang:
We did 11’s. With lights set up 31 yds apart, one end featured a Cindy (or equal coupon) while the other end was a variety of exercises. Complete 10 reps on one end, run to the other end for one rep, then 9/2, 8/3 and so on. Sets were as follows:
1. Curls/squats
2. Overhead raise w/ a press/flutter kicks (4ct)
3. Bent over rows/Imperial Walkers (2:1)
4. Man Makers/Skaters (2:1)
With a few minutes to go in the workout, 4 Pax picked a random exercise to do in which we did 7 reps then sprinted to the other lights ie: today’s date of 7/31.
1. J Lo’s x7, sprint 31 yds
2. American Hammers (4ct) x7, sprint 31 yds
3. Mike Tysons x7, sprint 31 yds
4. Air presses x7, sprint 31 yds
COR
NOR
6- Tupac (excellent job)
COT for announcements and ending in prayer
Great morning in the gloom!