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Date/Time
Date(s) - 06/19/2023
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.
Thank you everyone that came out to support the VQ and for the instructional help on the count.
BB
Name: Gauntlet 619 Beatdown
Date: 6/19/23
Location: Gauntlet
Q: Tarnished
PAX:
Venom
Huckleberry – Double Respect
Spaulding
Peach
Jennay
Geppetto
Soda Pop
Otis
Solo
Phat Thor
Coconut
Nitrous – Double Respect
Warmup: SSH, Windmills, Chain Breakers, Mosey
Workout (6 Sets, 1 Run/Crawl, 9 Reps/Exercise)
Set 1: Merkins/T-Merkins, Mountain Climbers (2×1), Hill Run, Imperial Walkers (Front Runners)
Set 2: BBS, Freddie Mercurys (2×1), Bear Crawl Hill Climb, Al Gores (Front Runners)
Set 3: Bobby Hurleys, Monkey Humpers (2×1), Backward Run, Plank (Front Runners)
CoT
Count, Name
6: Geppetto
Announcements, Prayers
BoM
6/19
Pre-Gauntlet Ruck:
Phat Thor(Q)
Sodapop
Post-Gauntlet Ruck:
Phat Thor(q)
Sodapop
Solo
Thanks PAX for attending the VQ and the instruction (assistance) during warm-up.
Gauntlet 619 Beatdown
6/19/23
Gauntlet (Rivercrest Park)
Q: Tarnished
PAX: Venom, Huckleberry, Spaulding, Peach, Jennay, Geppetto, Soda Pop, Otis, Solo, Phat Thor, Coconut, Nitrous
Welcome
Mission
5 Core Principals
Disclaimer
Creed
Warm-up: Side Straddle Hops, Windmill, Chain Breakers, Mosey to Field
The Thang:
Completed 9 reps of each exercise in a set, Hill Climb/Crawl, Repeat each set 6X
Set 1 – Merkins (or T-Merkins), Mountain Climbers (2×1), Hill Climb Run, Imperial Walkers to Wait
Set 2 – Big Boy Sit-ups, Freddie Mercury (2×1), Hill Bear Crawls, Al Gores to Wait
Set 3 – Bobby Hurley, Monkey Humpers (2×1), Run Backwards to Cones, Planks to Wait
Cool Down Jog to Flag
CoT
Count-o-Rama
Name-o-Rama
6 – Geppetto
Announcements/Prayers
BoM