The Gauntlet (Rivercrest Park)
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Date/Time
Date(s) - 07/29/2019
5:30 am - 6:15 am
The Q:
Huffy
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.
Backblast – July 29, 2019
AO: The Gauntlet – Rivercrest Park – Perrysburg, OH
QIC: Geppetto
PAX: Tupac, Landslide, Mile High, Geppetto, Raven, Woodstock, Huffy, Venom, Dutch, Charmin, HazMat, Jennay
Workout: Boys of Summer
Mission and Principles:
F3 – Fitness, Fellowship, Faith
Mission – Plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it must:
• Be free of charge
• Be open to all men
• Be held outdoors, rain or shine, heat or cold
• Be led by men who participate in the workout in a rotating fashion, with no training or certification necessary. You versus you. Modify or stop an exercise if you need to. The most important thing is that nobody gets hurt.
• End with a Circle of Trust
Warmup (In Cadence)
-(20) four count side straddle hops
-(15) four count windmills
Additional warm ups: Moseyed to baseball field and ran the warning track foul pole to foul pole twice.
Moseyed to the infield, circled up around the pitcher’s mound and counted off by four.
The “Thang”: Grouped up and headed to our corresponding bases. 1’s to 1st base, 2’s to 2nd base, 3’s to 3rd base and 4’s to home plate.
1st base = AMRAP Merkins
2nd base = AMRAP Big Boy Sit Ups
3rd base = AMRAP Squats
Home Plate = 15 burpees
When last partner was finished with the 15 burpees, groups rotated around the field. With the new group at home plate performing the next 15 burpees. Each group rounded the bases twice.
Second half of workout was the following station exercises and movements to the next base:
Home Plate: (10) Absolutions, Lunge Walk to 1st Base
1st Base: (20) Merkins, Bear Crawl to 2nd Base
2nd Base: (30) Mountain Climbers, Crab Walk to 3rd Base
3rd Base: (40) American Hammers, Inchworm Walkout to Home Plate
Completed 1-1/2 rotations.
To finish up we lined up at home plate for an around the bases sprint. When a PAX reached first base the person behind them started and tried to catch them before they reached home. Three sprints around the bases were performed.
Time was called and we moseyed back to the parking lot and shovel flag for:
Count-O-Rama – Twelve
Name-O-Rama
Sharing of the six – HazMat. EH’d by father-in-law Flo. Got his name because he transports hazardous material for a shipping company. Continues to post because the group provides discipline and accountability. The 3rd F component is huge for him as he knows that it is God that keeps him disciplined because he knows that he cannot do it on his own. Aye!
Circle of Trust
Announcements: Golf outing on August 24th at Bedford Hills Golf Club to benefit Tupac’s girlfriend’s son who is a quadriplegic. Bedford Convergence and 5K fundraiser next Saturday in Temperance. Q School workout at The Fuse and discussion following at Chick-Fil-A on August 10th.
Ball of Man – Prayers for Lederhosen and for Tupac’s uncle. Prayers for those lost and injured in bicycle accidents. Prayers of thanks for HazMat’s daughter and promotion at his work.
Spreadsheets from the Gloom: Temp: 70 degrees no wind. Dry. Late Sunday evening only four PAX had EH’d but we ended up with twelve which was a great number for this group workout. Got out of our comfort zones a little today by working out in the gravel. Woodstock pointed out that Inchworm Walkouts puts shorter PAX at a disadvantage. For us tall guys, it’s our one equalizer! It was an honor to lead.