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Date/Time
Date(s) - 02/27/2023
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.
Backblast – February 27, 2023
AO: The Gauntlet – Rivercrest Park – Perrysburg, OH
PAX: Jennay, Phat Thor, Guardian, Irish Hoss, Bourbon, Van Gogh, Geppetto, Lego
Workout: Choose Your Own Adventure
No FNG’s so right into F3 Mission and Core Principles:
F3 – Fitness, Fellowship, Faith
Mission –Plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it must:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold
Be led by men who participate in the workout in a rotating fashion, with no training or certification necessary. Disclaimer: You versus you. Modify or stop an exercise if you need to. The most important thing is that nobody gets hurt.
End with a Circle of Trust
Credo: Leave no man behind, but leave no man where you find him
The “Thang”:
Select one of the three adventures: Run 20 yds and back, select a movement, do 20 reps. Then run 40 yds, select a different movement, do 40 reps. Repeato at 60, 80 and 100. Select another adventure. Exercises within each adventure can be done in any order of your choosing, but select an exercise only once.
The Mystery of Chimney Rock
-Plank Jack Shoulder Taps 2=1
-Hand Release Merkins
-Bonnie Blairs 2=1
-Flutter Kicks 2=1
-Imperial Walkers 2=1
Who Killed Harlowe Thrombey?
-Mountain Climbers 2=1
-Never Surrenders
-LBC’s
-Freddie Mercury’s 2=1
-Jump Squats
The Cave of Time
-Big Boy Sit Ups
-Side Straddle Hops
-Burpees
-American Hammers 2=1
-Imperial Squat Walkers
Ended with:
Count-O-Rama
Name-O-Rama
Six: Van Gogh – Eh’d by Digital Minimalism book and Bourbon. Loves the support from the group. Got his name because he trains people to run painting businesses.
Announcements and Prayer: March Madness fundraising for H4H Playhouse Build. Prayers for Jennay’s sister, homeless, Keebler and Footloose.