Rivercrest Park (The Gauntlet)

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Date(s) - 03/12/2018
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. Jonathan "Bourbon" Burns
    Jonathan "Bourbon" Burns says:

    03/12/2018 – Love It or Lose It Ladder:

    Date: 03/12/2018
    Time: 5:30 – 6:15 AM
    Location: Gauntlet – RiverCrest Park

    Q: Bourbon
    PAX: Venom, LandSlide, TuPac, Shakira, Rooster, Spaulding, Stark, Woodstock, Casper, Buttermaker, Bourbon (Q)

    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 Circle of Trust (COT)

    • 10 side lunges (per side; alternating sides)
    • 15 deep squats
    • 25 side-straddle hops in 4-count cadence

    • Indian Run around the track to the base of the hill
    o Person in front carries the flag, hands off to next person that takes lead
    o Plant the flag at the top of the hill

    • Jacob’s Ladder workout:
    o Performed OYO (on your own); this is you against you to build your own endurance and grow stronger
    o Climb the ladder to 7 and then descend back down to 1 (as time allows)
    o Example: 1 = 1 hill sprint up, 1 burpee at top, sprint down; 2 = 2 hill sprints, at the top of the hill on second sprint, 2 burpees at top, sprint down.
    o In between each ladder step, you are to walk to the midpoint of the soccer field and back to lower your heart rate and recover

    • Indian run back to Gauntlet base

    Count-O-Rama and Name-O-Rama

    Sixth in the middle was Spaulding

    COT / Prayers and Intentions: All those that are injured (especially Stark and Gap); Those who are expecting, or have newborns (especially Spaulding, Shakira, Moana, and Bambi).


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