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.
01/20/2025 – BLIMPS and 11’s:
Date: 01/20/2025
Time: 6:30 – 7:15 AM
Location: The Gauntlet – RiverCrest Park, Perrysburg
Q: Bourbon
PAX: 12 PAX:
Binford
Mile High
Huckleberry
Badger
Photon
Golden Gate
Radio
Guardian
Irish Hoss
Tarnished
Piggly Wiggly
Bourbon
F3 Mission: Fitness, Fellowship, Faith; To plant, grow, and serve small workout groups for men for the invigoration of male community leadership
Principles of F3:
• It must be free of charge
• It must be open to all men
• It must be held outdoor, rain or shine, hot or cold
• It must be peer led in a rotating fashion by men who participate in the workout, with no training or certification necessary
• It must end with a Circle of Trust (COT)
Disclaimer
Beatdown:
• Warm-up:
o 21’s. PAX mostly got it correct. Q heard some movement after the 21st SSH, but didn’t see it, so we proceeded to the beatdown
• Set-up cones at different ends of the parking lot
• 11’s on repeat with the exercises below (BLIMPS). Run to end of parking lot/street and back in between rounds
o Round 1: Burpees and Lunges (2 is 1)
o Round 2: Imperial Quat Walkers and Merkins
o Round 3: Plank Jack Shoulder Taps (2 is 1) and Jump Squats
o Repeato back to round 1 when finished with round 3
• We paused in the middle of the beatdown as PAX noticed the flag fell due to wind and frozen ground. Once two PAX returned to the beatdown area after fixing the flag, the Q decided to assess a five-burpee penalty to all PAX for letting the colors touch the ground.
Count-O-Rama and Name-O-Rama.
Learn about the 6: Golden Gate.
Announcements.
COT / Prayers and Intentions.
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