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Date/Time
Date(s) - 03/18/2024
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: March 18th, 2024
AO: The Gauntlet – Rivercrest Park – Perrysburg, OH
PAX:
Photon – Q
Beretta
Flying Squirrel
Mile High
Van Gogh
Workout: Spring Into Spring
FNG’s: N/A
Mission and Principles:
F3: Fitness, Fellowship, Faith
Mission: To plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it is always:
1. Free of charge
2. Open to all men
3. Held outdoors, rain or shine, heat or cold
4. Led by men who participate in the workout in a rotating fashion, with no training or certification necessary. You versus you. Modify or stop an exercise if you need to. The most important thing is that nobody gets hurt.
5. Ends with a Circle of Trust
Credo: Leave no man behind but leave no man where you find him
Warm-up: In Cadence
10-Count Motivator
Mosey around parking lot while we waited for flying squirrel to locate the correct parking lot.
The “Thang”:
With Spring upon us, ran a HIIT workout designed specifically around explosiveness. Intervals were extremely short given the intensity of the work performed. 5 Rounds of work with 30s rest between each round. Each round consisted of two exercises that were performed back and forth for 15s intervals for 1 minute total. 1m rest after each set. 3 sets total.
Round 1: 15s exercise 1, 15s exercise 2, 15s exercise 1, 15s exercise 2, 30s rest
Move to next round and repeat until all 5 rounds complete
1m rest
Run as many sets as time allows (we completed 3 sets total)
Round 1 – Explosive Kneeling Jump to Tuck Jump / Explosive Plyo Plank (Low to High Plank)
Round 2 – Bonnie Blaire / V-Down (From Merkin)
Round 3 – Explosive Single Leg Sprinter Jump / Explosive Pendulum (Low) Plank
Round 4 – Explosive Single Leg Plyo Glute Bridge / Jumping Spider
Round 5 – Apolo Ohno / Explosive Sprinter Sit-up
Ended with:
Count-O-Rama: 5
Name-O-Rama
The Six – Van Gogh
LDP3
Ball of Man
Spreadsheets from the Gloom: 30F and dry. We had a bit of a late start due to parking-lot confusion from a newer PAX who had never been to the AO, but got to work immediately upon his arrival. This beatdown was intense, with explosive exercise that were difficult to maintain over the entire duration of the workout. That said, the quantity of rounds/exercises and their durations seems appropriate for pushing the average PAX. Biggest downside here were the exercises themselves. The majority do not have an F3 equivalent, so there was a lot of demo-ing prior to starting the work. All-in-all it was a fun, challenging BD that added some nice variety in terms of exercises and training methodology.
As always, the playlist had significance.
“Jump” – Van Halen
“Bombtrack” – Rage Against the Machine
“Misty Mountain Hop” – Led Zeppelin
“Jumper” – Third Eye Blind
“Time Bomb Ticking Away” – Billy Talent
“Trip Hoppin’” – Aerosmith
It was a pleasure to lead the small group this morning, and it was nice to see Beretta and Flying Squirrel out for the 2nd time this week!