Bootcamp style workout. Huge AO! 1/2 mile and .9 mile track. 2 Large pieces of playgroup 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.
2.9.26 – The Gauntlet– Playground Shenanigans
Pax list:
Q – Gold Star
Irish Hoss
What is F3? – Fitness Fellowship & Faith
Mission – To plant, grow and serve small workout groups for men for the invigoration of male community leadership.
5 Core Principles – Free of charge / Open to all men / Held outdoors rain or shine / Led by fellow PAX (you v you) / Ends with COT
Credo – Leave no man behind but leave no man where you found him.
Warmup
>Potato Pickers – in cadence
>Imperial Walkers – in cadence
>Windmills – in cadence
Beatdown = Playground Fun!
Fun with playground equipment
>10 x Step ups on tables
>10 x Dips on swivel steps
>Up playground stairs, run across and down
>5 x Pull ups
>10 x BBSU
>10 x Donkey Kicks on wall
(4 circuits around the playground)
Mosey over to the sledding hill
Instead of 2 teams racing, Irish Hoss and myself took turns sledding. While one ran up the hill, the other did an exercise.
>Merkins
>Lt Dans
>Shoulder Taps
>Squats
>Mike Tysons
*icier and compacted snow definitely led to long runouts, halfway across the soccer field.
Mosey back to the flag
COR / NOR / #6 / LDP3 / Announcements / Prayers / COT / Picture
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