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Date/Time
Date(s) - 10/09/2023
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.
Train Station at the Gauntlet -the Beatdown – Another Huffy Production
PAX(5): Fat Amy, Peach, Photon, Wahlberg, & me Huffy (Q)
F3 = Fitness Fellowship Faith
Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
Our workouts:
Are free of charge
Are open to all men
Are held outdoors, rain or shine, heat or cold
Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
End with a Circle of Trust
The Disclaimer: You against you blah, blah, blah.
The Warm Up:
15 SSH, 10 Old Man Windmills, 6 Imperial Walk Squats, 6 Calf Raise Jump Squats.
The Beatdown:
Pair up in Groups of 2 (possible 1 group of 3)
Station #1
Decline Merkins 20 Reps
Australian Push-Ups 20 Reps
Incline Merkins 20 Reps
Dips 20 Reps
Station #2
American Hammers (2 is 1) 20 Reps
40 Yd. Car Push (Each Direction is 1) 2 Runs
Calf Raise Jump Squats 20 Reps
40 Yard Dashes (Each Direction is 1) 2 Sprints
Station #3
Pull-Ups / Chin-Ups Max Reps
Imperial Walker Squats 15 Reps
Big Boy/Alternating Jabs (Progressive Count) 20 Reps
Station #4
Man Makers 10 Reps
Kettle Bell Swings 10 Reps
Swimmers (Curl to Overhead Press) 15 Reps
-Repeato-
We the circled up and did Side Straddle Hops to Merkins to Nirvana’s “Molly’s Lips”
We ended in the COT. Peach was the 6. Got to hear about the comradery that he gets from F3. Always fun competing and pushing my limits with the hooded Peach. Thanks for the push and the friendship through the years!!
As always, its an honor to lead the kick ass men of the Black Swamp!!
10/8/23
AO: Black Ops: Hood Park
QIC: Phat Thor
Pax:
Phat Thor
Chit Chat
Red Baron
Party On
Meatloaf
Photon
We gave the principles and disclaimer and got to Rucking.
Every corner we would switch between
5 BDE Burpees: burpee with lt dan
5 BDE Merkins: hand release merkin, Peter Parker, hand release merkin, Peter Parker, hand release merkin
End with the COT and headed to the mental health breakfast.