Rivercrest Park (The Gauntlet)

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Date(s) - 11/19/2018
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. Woodstock
    Woodstock says:

    3F’s. Mission, Principles, Disclaimer.

    10 Pax – Stark, Casper, Mile High, Tupac, Chanel, Dutch, Coal, Landslide, Venom, Woodstock (Q)

    Warmup – SSH, windmill, Run a 1/2 mile Indian Run Lap

    4 stations, 1 minute switches.

    Round 1:
    1 – Merkins
    2 – squats
    3 – lbcs
    4 – coupon rows

    Run a lap, Indian run

    Round 2:
    1 – Carolina dry docks
    2 – lunges
    3 – flutter kicks
    4 – coupon overhead press

    Run a lap, AYG

    Then, PAX practiced doing the following with a focus on good form:
    Good form merkins – 10 cadence, 20 oyo
    Good form squats – 10 cadence, 20 oyo
    Good form imperial walkers – 10 in cadence

    Every so often, take a pause and focus on form vs just blasting out 10000 merkins or squats. Good Form trumps high reps every time. If you arent sure of what good form looks like, if your form is good (its hard to tell sometimes!), or how to get better at it, feel free to ask myself or any other PAX member. We are here to get better, not out rep each other.

    Ended with a COR/NOR, 6, announcements and prayers.


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