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.
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