The Gauntlet (Rivercrest Park)
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Date/Time
Date(s) - 02/10/2020
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.
02/03/2020 – The Murph:
Date: 02/03/2020
Time: 5:30 – 6:15 AM
Location: Gauntlet – RiverCrest Park
Q: Bourbon
PAX: 15 Total (including one FNG) – Jennay, Ringo, Mile High, Beretta, Geppetto, Huffy, Popeyes, Zelda, Casper, Hannibal, Spaulding, Raven, Isosceles, Chit Chat (FNG), and Bourbon (Q)
F3 Mission: Fitness, Fellowship, Faith; To plant, grow, and serve small workout groups for men for the invigoration of 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)
Beatdown:
• The Murph:
o 1 mile run
o 100 pull-ups
o 200 push-ups
o 300 air squats
o 1 mile run
• Some chose to do strict as prescribed while others broke it up into 5/10/15 or 10/20/30 reps for each set until hitting total.
Count-O-Rama and Name-O-Rama
Sixth in the middle was Huffy.
Announcements.
COT / Prayers and Intentions.
Workout: The Arm and Hammer
Date: 2-10-20
Location: The Gauntlet – Rivercrest Park – Perrysburg, OH
QIC: Geppetto
PAX: – Moana, Chubbs, Hannibal, Ponzi, Huffy, Dutch, Charmin, Jennay, Landslide, Slurpee, Geppetto, Lonzo, Mile High, Berretta, Hazmat, Spaulding, Popeyes, Coconut, Okaay
F3 – Fitness, Fellowship, Faith
Mission –Plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it must:
• Be free of charge
• Be open to all men
• Be held outdoors, rain or shine, heat or cold
• Be led by men who participate in the workout in a rotating fashion, with no training or certification necessary.
• End with a Circle of Trust
Disclaimer: You versus you. Modify or stop an exercise if you need to. The most important thing is that nobody gets hurt.
Warm-Up:
10 ct windmills in cadence
10 ct chain breakers in cadence
OYO forward arm circles
OYO reverse arm circles
OYO Michael Phelps
The Thang:
The “Arm and Hammer”
Each PAX will need 3 weights:
1. ONE Weight of Choice approximately 25-35 pounds. Cinder Block is recommended but Ruck Plates, Kettle bells, Dumbbells, or similar will work.
2. TWO Laundry Detergent* containers of approximately 128 fluid ounces. These will be donated to Cherry Street and YWCA after beatdown.
*You DO NOT have to bring laundry detergent to participate in this beatdown. You may also bring any 2 other weights ranging from 5-10 pounds such as dumbbells, gallons of water, kettle bells, etc. If you want to bring a smaller container of detergent to donate and heavier weights for the beatdown that works as well.
A. Place Heavy weights (25-35 pounds) at one end of designated area.
B. Place 2 smaller weights (5-10 pounds each) at opposite end of area at approximately 50 yards away.
C. Place a line of cones at 25 yards to divide middle of area.
PAX line up shoulder to shoulder with their heavy weight.
-Perform 20 Curls AND 20 Bent Over Low Rows with Heavy weight, Bear Crawl 25 Yards, once at center line pop up and Sprint 25 yards to smaller weights.
-Perform 1 Forward Shoulder Raise and 1 Lateral Shoulder Raise, Bear Crawl 25 yards back to Center, pop up and Sprint 25 yards back to heavy Weight.
-Perform 19 Curls and 19 Rows, bear crawl back to center, sprint to smaller weights
-Perform 2 Forward Shoulder Raises and 2 Lateral Shoulder Raises, Bear Crawl, Sprint
18 Curls, 18 Rows, bear Crawl, Sprint
3 Forward Shoulder Raises, 3 Lateral Shoulder Raises, bear crawl, sprint
…. Until
1 Curl & 1 Row and 20 Forward and 20 Lateral Shoulder Raises are completed
Called time for:
Circle of Trust with Count-O-Rama, Name-O-Rama, The Six, Announcements and Prayer. Count o Rama-19. The Six – Dutch. Got his name from having lived in Holland, OH. Keeps coming back out because of the accountability factor. Brought his daughters to the 2.0 workout and two of them had never been sledding before. Thankful for this group and for opportunities like the 2.0 workouts. Announcements: All detergent will be donated to CSM/YWCA. CSM dinner service on Wednesday night. Prayers for Van Gogh and his new baby. For Mile High who wasn’t feeling well after the beatdown. For Flo. For military and first responders.
Moleskin/Spreadsheet from the Gloom:
• High 30’s, calm.
• Could have taken the easy route and done this workout on pavement, but this is F3 so we did it in the snow!
• Which made the playlist even more fitting as it was songs with the word “Summer” or “Sun” in the title.
• Thanks to all the HIM who put in work today and donated to a great cause.
• Honor to lead. Aye!