Rivercrest Park (The Gauntlet)
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Date/Time
Date(s) - 02/12/2018
5:30 am - 6:15 am
The Q:
Venom
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.
QIC – Stark
PAX – Venom, Virus. Bambi. Peepers, TuPac, Landslide, Buttermaker (post 99!), Bourbon, Woodstock, Casper
Q source Truths
“Within F3 a leader is called the Q, which is a man who takes responsibility for the outcome.
Because F3 is an organization OF leaders rather than an organization with leaders, every man is asked and expected to be a Q, both within F3 and in the other groups in which he is a member outside of F3. This call to leadership arises from F3’s Mission , which is to plant, serve and grow men’s small workout groups in order to invigorate male community leadership.
Some outcomes are envisioned beforehand by the Q while others are thrust upon him by unexpected and sudden circumstance. For envisioned outcomes, the Q can anticipate and get prepared for what will be expected of him to be effective. But the Q cannot do that for unexpected outcomes because they come upon him suddenly—for those outcomes he must already be prepared to be effective.
To effectively respond to both the envisioned and circumstance-driven outcomes that arise along his path, the Q must gradually but consistently accelerate his Preparedness through four distinct quadrants: Get Right, Live Right, Lead Right and Leave Right (the G3L).”
LADDER TIME!
PERFORM EACH EXERCISE 1 REP EACH, THEN 2 REPS EACH, THEN 3 AND SO ON.
OYO, CLIMB AS HIGH AS YOU CAN GO UNTIL SONGS STOP FOR EACH SET.
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“• GET RIGHT (Q1): to properly align himself the Q takes the Daily Red Pill (the DRP). This is his daily commitment to accelerate his fitness, fellowship and faith.”
1.) “SmackDown” , “Undefeated”, “Welcome to Jungle” TOTAL TIME – 11:33
A.) Plank Get Ups
B.) V ups
C.) Side Plank Burpees
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“• LIVE RIGHT (Q2): to be purposeful the Q focuses on IMPACT. This is the forcible contact to strong effect that the Q will have on the other members of his groups if his personal alignment is proper.”
2.) “Courtesy Call”, “Good Man” , “In Chains” TOTAL TIME – 11:37
A.) Dips
B.) Box jumps or step ups
C.) Twister Burpees
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“• LEAD RIGHT (Q3): to practice effective leadership, the properly aligned and purposeful Q continually hones the skills he needs to enable his communities to be healthy, his organizations to be effective and his teams to be dynamic.”
3.) “Push”, “Born for Greatness”, “Feel Invincible” TOTAL TIME – 11:59
A.) Single leg dead lift
B.) Good Morning
C.) Candlestick Burpees
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Time ran out and left PAX with homework to finish last ladder on own. Can choose own song(s) Approx 10 mins required.
“• LEAVE RIGHT (Q4): to build a legacy, the aligned and purposeful Q exerts disruptive leadership with IMPACT throughout his lifetime and beyond.”
4.) “Immortal Mega Mix” 9:09
A.) Plank Tucks
B.) Decline Merkins
C.) 8 count body builders Burpees
Ladder levels. Here are the reps for the most common ladder levels reached
Level 7 – 28 REPS per exercise
Level 8 – 36 REPS
Level 9 – 45 REPS
Level 10 – 55 REPS
Level 11 – 66 REPS
Ended with Count-o-rama, Name-o-rama, Burpon was 6. COT continued prayers for the PAX with 2.0’s on the way, quick recovery for Zod, job changes, Tupac important work day, and left a message to go through day with humility. YHC used his favorite quote about be humble, “Being humble does not mean thinking less of yourself, it simply means thinking about yourself less”