Rivercrest Park (The Gauntlet)
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Date/Time
Date(s) - 03/19/2018
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.
Simon (the annoying memory / follow-me light game) was the theme this morning. 8 PAX showed up and out: Rooster, Flo, Landslide, TuPac, Poodle, Casper, Virus, and Woodstock (on the Q).
Covered 3F’s, Mission and Principles.
Warmed up with Cadence windmills and SSH.
The thang:
Q goes first, PAX has to watch and repeat.
Each round builds on the last, and each exercise is 5 reps. After every 2nd round we will run 2 laps.
1) 5 merkins
2) 5 merkins x2, run 2 laps
3) 5 merkins x2, 5 squats.
4) 5 merkins x2, 5 squats, 5 lbc’s, run 2 laps.
5) 5 merkins x2, 5 squats, 5 lbc’s x2
6) 5 merkins x2, 5 squats, 5 lbc’s x2, 5 burpees, run 2 laps
7) 5 merkins x2, 5 squats, 5 lbc’s x2, 5 burpees, 5 squats
8) 5 merkins x2, 5 squats, 5 lbc’s x2, 5 burpees, 5 squats, 5 lbc’s, run 2 laps
9) 5 merkins x2, 5 squats, 5 lbc’s x2, 5 burpees, 5 squats, 5 LBC’s, 5 burpees
10) 5 merkins x2, 5 squats, 5 lbc’s x2, 5 burpees, 5 squats, 5 LBC’s, 5 burpees x2, run 2 laps
11)5 merkins x2, 5 squats, 5 lbc’s x2, 5 burpees, 5 squats, 5 LBC’s, 5 burpees x2, 5 squats
12)5 merkins x2, 5 squats, 5 lbc’s x2, 5 burpees, 5 squats, 5 LBC’s, 5 burpees x2, 5 squats, 5 merkins, run 2 victory laps.
Total count of each: 120 merkins, 90 squats, 110 LBC’s, 70 Burpees, and 12 laps.
We had a bit of time left so finished with:
double Guantanamo, 25 4 count plank jacks (cadence), 25 4 count imperial walkers (cadence), and plank holds (hi, low, left, right, forward, back).
Ended with COT, prayers up for Flo’s friend, Tupacs Aunt, the sick and injured, expecting and recent fathers, and giving thanks for yesterdays beauty and the promise of spring to come.