Rivercrest Park (The Gauntlet)
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Date/Time
Date(s) - 11/19/2018
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.
3F’s. Mission, Principles, Disclaimer.
10 Pax – Stark, Casper, Mile High, Tupac, Chanel, Dutch, Coal, Landslide, Venom, Woodstock (Q)
Warmup – SSH, windmill, Run a 1/2 mile Indian Run Lap
4 stations, 1 minute switches.
Round 1:
1 – Merkins
2 – squats
3 – lbcs
4 – coupon rows
Run a lap, Indian run
Round 2:
1 – Carolina dry docks
2 – lunges
3 – flutter kicks
4 – coupon overhead press
Run a lap, AYG
Then, PAX practiced doing the following with a focus on good form:
Good form merkins – 10 cadence, 20 oyo
Good form squats – 10 cadence, 20 oyo
Good form imperial walkers – 10 in cadence
Every so often, take a pause and focus on form vs just blasting out 10000 merkins or squats. Good Form trumps high reps every time. If you arent sure of what good form looks like, if your form is good (its hard to tell sometimes!), or how to get better at it, feel free to ask myself or any other PAX member. We are here to get better, not out rep each other.
Ended with a COR/NOR, 6, announcements and prayers.