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Date/Time
Date(s) - 03/13/2023
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.
F3 At The Gauntlet – The Station Beatdown – Another Huffy Production
PAX (9):
Peach, Lego, Jennay, Crawdad, Guardian, Oil Change, Van Gogh, Bourbon, and Huffy (Q)
F3 Stands for: 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
We warmed up with Side Straddle Hops & Imperial Walk Squats. Moseyed to the Fort Meigs Elementary Parking Lot and got to work.
The Beatdown:
Station Work
Pair up in Groups of 2 (possible 1 group of 3)
Station #1
Decline Merkins 25 Reps
Australian Push-Ups 25 Reps
Incline Merkins 25 Reps
Dips 25 Reps
Mosey to Station #2
Station #2
American Hammers 20 Reps
40 Yd. Car Push (Each Direction is 1) 2 Runs
Calf Raise Jump Squats 25 Reps
40 Yard Dashes (Each Direction is 1) 2 Sprints
Lunge to Station #3
Station #3
Pull-Ups / Chin-Ups Max Reps
Imperial Walker Squats 20 Reps
Big Boy/Shoulder Press (Progressive Count) 20 Reps
Burpees 10 Reps
Duck Walk to Station #1
-Repeato-
Once everyone completed 1 round we played a manly version of sharks and minnows for the rest of the beatdown.
We ended in the COT. Did our Count-O-Rama / Name-O-Rama, (Oil Change was our 6) went through announcements, and ended in Prayer.
Every time I get the opportunity to Q, I am Blessed and honored to be able to lead our wild PAX of HIMs!