Rivercrest Park (The Gauntlet)
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Date/Time
Date(s) - 04/09/2018
5:30 am - 6:15 am
The Q:
Venom
Location
Rivercrest Park
Categories
Tags:
boot camp, Perrysburg
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.
04/09/2018 – Pyramid Pandemonium:
Date: 04/09/2018
Time: 5:30 – 6:15 AM
Location: The Gauntlet – RiverCrest Park
Q: Bourbon
PAX: Venom, Virus, TuPac, ButterMaker, Woodstock, Stark, Casper, Rooster, Bourbon (Q)
F3 Mission: Fitness, Fellowship, Faith; To plant, serve and grow men’s small workout groups, in order to reinvigorate 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)
Warmup:
• 25 jumping jacks (4-count, in cadence)
Beatdown:
• Count off into teams of two
• You are working as a team, but each individual must complete the pyramid
• When one member of the team is completing the assigned exercise and reps, the other planks; switch off as needed until both team members have completed the pyramid
• Pyramid:
Set 5
Set 4 Set 6
Set 3 Set 7
Set 2 Set 8
Set 1 Set 9
Pull-Ups (plank) 50 40 30 20 10 20 30 40 50
Merkins (plank) 50 40 30 20 10 20 30 40 50
Sit-Ups (partner hold feet) 50 40 30 20 10 20 30 40 50
Lt. Dans (plank) 10 8 6 4 2 4 6 8 10
Sprint to cone and back (plank)10 8 6 4 2 4 6 8 10
LBC’s (both at same time) 50 40 30 20 10 20 30 40 50
Burpees 10 8 6 4 2 4 6 8 10
Count-O-Rama and Name-O-Rama and the Sixth – Stark was the Sixth
COT / Prayers and Intentions