The Gauntlet (Rivercrest Park)

Loading Map....

Date(s) - 11/25/2019
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. Woodstock
    Woodstock says:

    Move and stop

    3F’s, Mission, and Principles

    PAX: Venom, Casper, Landslide, Chubbs, Charmin, Huffy, Gepetto, Jennay, Moana, Sparkles, Bambi, Popeyes, Hannibal, Van Gogh, Pacer, Bourbon, Woodstock

    QiC: Woodstock

    Warmed up with some stretching and an Indian run. Then the thang:
    1) Reverse hand release merkins: start at gator (arms at 90d), press to full extension, rotate right hand up to side plank, rotate back down to high plank, merkin down to gator, repeat on left side – 1 rep. repeat for 10 reps.
    a. Pause in gator for 30 count.
    b. Repeat x 4 alternating low pause and high pause
    c. Run Sprints – 40. 40. 40. 40.

    2) 10 2 is 1 Walking lunges w/ knee on ground, hold squat for 30 count. 10 jump squats, hold calf raise for 30 count.
    a. repeat 3x no rest
    b. Run Sprints – 30. 30. 30. 30.

    3) 15 LBCs, hold hip bridge for 30 count, 15 lbcs, hold 6″ for 30 count.
    a. repeat 4x no rest
    b. Run Sprints – 20. 20. 20. 20. 20. 20.

    4) 30 air press. hold arms in T pose for 30 count. 30 air press. hold arms in zombie pose for 30 count.
    a. repeat 4x no rest



Leave a Reply

Want to join the discussion?
Feel free to contribute!

Leave a Reply

Your email address will not be published.