Rivercrest Park (The Gauntlet)
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Date/Time
Date(s) - 09/24/2018
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.
09/24/2018 – Pre-Beatdown Ruck at the Necropolis:
Date: 09/24/2018
Time: 4:30 – 5:15 AM
Location: The Necropolis – Rivercrest Park
Q: Bourbon
PAX: 2 total: Woodstock and 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)
Disclaimer
The Thang:
Woodstock came to run; Bourbon came to ruck. They met in the middle and stuck together for a ruck/run that covered 4.1 miles at an average pace of 10:24/mile.
Lots of great discussion was had in between catching our breaths. A true 2nd F workout was had and enjoyed.
Count-O-Rama and Name-O-Rama
Learn about the 6: postponed to after the beatdown
COT / Prayers and Intentions: Thankful for the men of F3 and our abilities to be able to gather and workout like we do.
Q: Venom
PAX: Sully (FNG), Geppetto, Woodstock, Tupac, Tots, Bourbon, Coal, Crab Legs, Rooster, Dutch
The Thang:
½ mile Indian Run
Rotated in groups to each station.
Station 1
-Run the square (marked on the pavement)
-5 Burpees
-Run the square
-10 Burpees
-Repeat until 20 Burpees
Station 2
-40 Calf Raises
-40 Good Mornings
-40 Big Boy Sit Ups
Station 3
-40 Dips
-40 Carolina Dry Docks
-40 Decline Merkins
Station 4
-40 Lt. Dans
-20 Chin Ups
-40 Side Plank Ups (each side)
Count-O-Rama/Name-O-Rama/COT