Rivercrest Park (The Gauntlet)

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Date(s) - 01/15/2018
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. Craig Springer
    Craig Springer says:

    I Have a Dream

    Date: 1/15/2018

    Time: 5:30 – 6:15 AM

    Location: The Gauntlet – Rivercrest Park

    Q: Bambi

    PAX: 11 total: Spaulding, Stark, Buttermaker, TuPac, Woodstock, Bourbon, Shakira, Peepers, Rooster, Jennay, Bambi.

    F3 Mission: Fitness, Fellowship, Faith; To plant, serve and grow men’s small workout groups, in order to reinvigorate 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 COT

    Started with sharing some words about MLK that I borrowed from a website…

    Today is Martin Luther King, Jr. Day, an American federal holiday commemorating Martin Luther King Jr. (MLK). MLK was an exceptional man who dedicated his life to improving the world in which he lived, and challenged others to do the same. (I deleted a portion which Buttermaker pointed out was incorrect) 1 min

    King fought tirelessly for the rights of African Americans, the poor, and for equality for all people. He was a strong advocate of nonviolence and received the Nobel Peace Prize in 1964. Despite multiple arrests and violence around him, King stayed steadfast in his nonviolent philosophy until he was assassinated in Memphis, Tennessee in April of 1968. If still alive today, King would be 89 years old. 1 min

    Exercise 1 – Hold plank and listen to the I Have a Dream speech. 7 min

    A MLK quote was shared before each of the following exercises 2 through 6. Each exercise is designed push the PAX to our breaking point so we have to fight through the pain and keep going.

    “The ultimate measure of a man is not where he stands in moments of comfort and convenience, but where he stands at times of challenge and controversy.” 1 min rest

    Exercise 2 – 6” leg holds and listen to Eye of the Tiger. 4 min

    “Our lives begin to end the day we become silent about things that matter” 1 min rest

    Exercise 3 – Up downs(burpees on “thunder” and jog in place the rest of the time) to thunderstruck. 6 min

    “An individual has not started living until he can rise above the narrow confines of his individualistic concerns to the broader concerns of all humanity.” 1 min rest

    Exercise 4 – Hold squat to dragula…and for some reason I called out 5 jump squats in the middle of this. 4 min

    “There comes a time when one must take a position that is neither safe, nor politic, nor popular, but he must take it because conscience tells him it is right.”
    1 min rest

    5 – Sally up Merkins to flower. 4 min

    “Every man must decide whether he will walk in the light of creative altruism or in the darkness of destructive selfishness.” 1 min rest

    6 – Kitty Kicks to stronger through my music. 6 min

    “If I cannot do great things, I can do small things in a great way” 1 min rest

    7 – Hold low Merkin position to There is a balm in Gilead, according to Coretta Scott King, MLK listened to it when he needed a lift. 3 min

    Closing message: Think about what you stand for today and ask yourself if you will take action or idly stand by.

    Ended with Count-O-Rama, Name-O-Rama and CoT.

    The Six: Spaulding, EH by Stark, Spaulding because of caddy shack, sticks around for the people in F3.

    Prayers and Intentions: To remember what MLK stood for, to be leaders in our lives, to help us stand up for those who can’t or won’t stand up for themselves, thankful to be in the USA and our freedom, for Honeymoon to have a successful procedure, for the strength to speak out, to step out of the crowd.


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