The Gauntlet (Rivercrest Park)

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Date(s) - 01/27/2020
5:30 am - 6:15 am

The Q:

Rivercrest Park


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. Anonymous
    Anonymous says:

    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
    Station #2 – farmer carry with (2) 50 lb. dumbells
    30 seated band rows
    20 band curls
    10 band tricep extensions
    Station #3 – farmer carry with (2) 60 lb. dumbells
    25 regular Merkins
    15 hand release Merkins
    10 diamond Merkins

    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!


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