Rivercrest Park (The Gauntlet)

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Date/Time
Date(s) - 02/25/2019
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.

1 reply
  1. Bourbon
    Bourbon says:

    02/25/2019 – Rollin’ with tha Homies Beatdown:

    Date: 02/25/2019
    Time: 5:30 – 6:15 AM
    Location: The Gauntlet – RiverCrest Park

    Q: Bourbon
    PAX: 10 total: Charmin, Casper, Dutch, TuPac, Woodstock, Mile High, Geppetto, Landslide, Lavar, and Bourbon (Q)

    F3 Mission: Fitness, Fellowship, Faith; To plant, grow and serve men’s small workout groups, in order to invigorate 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)

    Disclaimer

    Warmup:
    • 15 Merkins in cadence
    • Warmup with 21’s. As many rounds as it takes to complete together. 10 burpee penalty for each missed round.
    o The PAX only missed once ending in a 10 burpee penalty. Surprisingly, the only burpees that would be performed today.

    Beatdown: 17 minutes of rolling dice; 8 minutes of core; 17 minutes of rolling dice
    • Rolling dice:
    o PAX form a circle. Start with one PAX who rolls both dice. The first number corresponds to the exercise; the second number is the number of base reps. The base reps will be multiplied by 10 for all except exercise 3 (sprints).
    o For example: PAX rolls 1 and 3 = exercise one for 30 reps (3 reps x 10 multiplier).
    o Entire PAX suffers the same routine based on each roll and gives 100% until 50% of PAX completes the exercise reps.
    o Once you complete the exercise, you plank in the middle until 50% of PAX are planking. Once 50% complete, we move to the next member of the circle and repeato.
     Exercise 1: Merkins
     Exercise 2: Side Straddle Hops (4 count, in cadence)
     Exercise 3: Sprints
     Exercise 4: Lt. Dans
     Exercise 5: Burpees
     Exercise 6: Carolina Dry Docks

    • Core workout:
    o 60 LBC (little baby crunches)
    o 50 American hammers
    o 40 scissor kicks
    o 30 rope climbs
    o 20 leg levers
    o 90 second plank

    • Actual Workout based on PAX rolls of dice:
    o 15 x Merkins
    o 10 x Burpees
    o 40 x Merkins
    o 100 x Merkins
    o 60 x Merkins
    o 30 x Merkins
    o 100 x Carolina Dry Docks
    o 60 x LBC’s
    o 50 x American Hammers (2 is 1)
    o 40 x Flutter Kicks ( 4 is 1)
    o 30 x Rope Climbs (2 is 1)
    o 20 x Leg Levers
    o 1 x 90 Second Plank
    o 20 x Merkins
    o 50 x Lt. Dan’s
    o 10 x Carolina Dry Docks
    o 10 x Side-Straddle-Hops (4 count)
    o 20 x Lt. Dan’s
    o 10 x Sprints
    o 10 x Lt. Dan’s
    o 10 x Carolina Dry Docks
    o 50 x Carolina Dry Docks
    o 100 x Side-Straddle-Hops (2 count)

    • Totals:
    o 265 x Merkins
    o 170 x Carolina Dry Docks
    o 100 x Side-Straddle-Hops (2 count)
    o 80 x Lt. Dan’s
    o 60 x LBC’s
    o 50 x American Hammers (2 is 1)
    o 40 x Flutter Kicks ( 4 is 1)
    o 30 x Rope Climbs (2 is 1)
    o 20 x Leg Levers
    o 10 x Burpees
    o 10 x Side-Straddle-Hops (4 count)
    o 10 x Sprints
    o 1 x 90 Second Plank

    Count-O-Rama and Name-O-Rama

    Learn about the 6: Mile High

    COT / Prayers and Intentions: Geppetto’s wife and her family; those working in the cold weather; homeless; thankful for our mental and physical abilities.

    Announcements: none

    Reply

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