Rivercrest Park (The Gauntlet)
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Date/Time
Date(s) - 03/11/2019
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.
F3
Q – Chris “Charmin” Tracey
3/11/19, 6PM
“P90 Plyometrics”
PAX:
1. Charmin – Q
2. Chew Toy
3. Woodstock
4. Raven
5. Mile High
6. Stark
7. TuPac
8. Jennay
9. Landslide
10. Venom
11. Chanel
12. Pixar (2pts – SYL)
Mission:
F3 (Fitness, Fellowship and Faith)
Principles:
1. Free of Charge.
2. Open to all Men.
3. Held Outdoors, rain or shine, heat or cold.
4. Led by Men who participate in the workout with no training or certification-meaning you must be aware of your own limitations.
5. We end with a Circle of Trust.
Circle Up and Count Off (1-12)
FNG (Friendly New Guy): None
Warm-up:
1. High knees, wide knees
2. Run in place, heels up
3. 2x – alternate 2x tires / lunges – 30 sec each
4. 90 sec 2 Lunges – turn
5. 30x – Deep prayer squats (wide, toes out)
6. Stretch quad
Each round did 2x
Round 1
1. Jump squats – slow (30)
2. Run stance squats (4) turn (30)
3. Airborne Heisman –hold (30)
4. Swing kicks (over chair) 1min
Round 2
1. Squat reach jumps (30)
2. Squat switch pick-ups (30)
3. Double Airborne Heisman (tire, tire, hold) (30)
4. Circle Run (towel) (1min)
Round 3
1. Jump Knee Tucks (15 double time)
2. Split Jumps – “mary Katherines” – arms up
3. Leap Frog Squats 2F, 2B
4. Twist Combo (L,C, R –ski poles)
Round 4
1. Rock Star Hops (15, 15)
2. Gap Jumps (creek)
3. Squat Jacks (arms up)
4. Military March – straight arm/leg (1min
Round 5
1. Spin 180 Switch Squats
2. Lateral side to side squats –low
3. Monster Truck tires 4,4
4. One legged hot foot (cross)
Bonus Round
1. Pitch & Catch – knees up
2. Basketball – jump shot
3. Football – Monster Truck tires , high knees back
4. Cool down – jump rope
Circle of Trust:
Count Off (1-12)
NOR
Six was Jennay
Ask for Announcements or Intentions
Prayer: Houdini’s wife – chemo, Landslide’s wife – improvement from fall, Troops, New babies.
Concluded at 6:15am