The Gauntlet (Rivercrest Park)
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Date/Time
Date(s) - 01/27/2020
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.
1/27/2020
Rivercrest – “The Gauntlet”
Q – Hedgehog
PAX (14) – Spaulding, Gepetto, Jennay, Landslide, Huffy, Hannibal, Tupac, Ringo, Popeye, Mile High, Beretta, Bongo, Van Gogh, Hedgehog
F3 core principals
SSH (in cadence), mosey around the lot
The Thang: “King Kong 2”
3 stations / 3 exercises in each station. Two groups of 5 one group of 4. While one pax performs a farmer carry, the other pax exercise. When he returns, the next pax performs the fire carry, etc. When all pax complete the first exercise the group completes a 200 yard sprint. The group stays in the station until all 3 exercises are complete, then they rotate to the next station. Holy crap…..that sounds CONFUSING!
Station #1 – farmer carry with (2) 45 lb. dumbells
30 squats
25 Mt. Climbers (2 is 1)
15 Lt. Dans
RUN
Station #2 – farmer carry with (2) 50 lb. dumbells
30 seated band rows
20 band curls
10 band tricep extensions
RUN
Station #3 – farmer carry with (2) 60 lb. dumbells
25 regular Merkins
15 hand release Merkins
10 diamond Merkins
RUN
Finisher:
100 Klinger Kicks (2 is 1)
30 second recovery
50 Klinger Kicks (2 is 1)
COT: Countorama, Nameorama, Know the 6 (Hannibal), announcements, prayer intentions
Always fun hangin’ out with the boys down south. Way to push yourselves and your brothers!