Rivercrest Park (The Gauntlet)
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Date/Time
Date(s) - 03/12/2018
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.
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)
Warmup:
• 10 side lunges (per side; alternating sides)
• 15 deep squats
• 25 side-straddle hops in 4-count cadence
Beatdown:
• 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).