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.
3/24/2025 0530-0615 – Flapjack
Pax:
Photon
Mile High
Beretta
Irish Hoss
Capitol
Guardian – Q
F3 mission and 5 core principles. F3 credo: Leave no behind but leave no man where you find him.
Flora 1-2-3: Partner work with blocks. 100 merkins both pax with feet on block, do 10 while other pax hrolds plank then flapjack (switch), 200 LBCs one pax does 20 LBCs with block on chest while other pax holds block straight up with legs elevated 6” then flapjack, 300 squats one pax does 30 goblet squats while other pax holds Al Gore with block.
Bear Crawl 1-2-3: Partner 1 bear crawls up the hill, crawl bear back down then flapjack with partner. 100 merkins, 200 LBCs, 300 squats total per group.
4 corners: 10 merkins, 10 BBSU, 10 ninja squats, 10 burpees to finish.
COR
NOR
6 – Mile High
Announcements
LDP3 – Living purposefully
Prayer
Pre-Ruck Back blast
Mile High and Photon knocked out 3.2 Miles before the epic flap jack beat down.
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