The Gauntlet (Rivercrest Park)

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Date(s) - 07/08/2019
5:30 am - 6:15 am

The Q:

Rivercrest Park


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.

1 reply
  1. Dan Miedema
    Dan Miedema says:

    Monday -The Gauntlet

    PAX- Bourbon, Dutch, Woodstock, Jennay, Crab Legs, Isosceles, Venom, Ponzi, Iceman, Landslide, Raven, Geppetto, Stark, Tupac, VanGogh

    Opening – Started off with core principals, mission statement and COR. Then jog our way to the soccer field.

    We split a deck of cards for the workout. We would first flip it over one way and do merkins depending out what card came up. Then after doing the card for merkins we would flip another card the other way and do an an workout. The hearts equaled regular merkins, the diamonds equaled diamond merkins, spades equaled wide merkins, and the clubs equaled decline merkins. For the abs, the hearts equaled flutter kicks, diamonds were LBCs, spades were bicycle, and the clubs were American hammers. For abs 2 equals 1. The card that flipped over was the number of the activity we did. So a ten of diamonds equaled ten diamond merkins. The jacks equaled 15, queen was 20, and king was 25. If an ace came up then we had to run a suicide which was to run to there different at different lengths. The jokers equaled burpees.

    Overall we did,
    8 suicides
    56 flutter kicks
    35 LBCs
    59 bicycles
    40 American hammers
    50 burpees
    50 wide merkins
    54 decline merkins
    38 diamond merkins
    33 merkins.

    Ended with COA, NOA, the 6 (Isosceles) Announcements and closed w/ COT


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