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F3 Black Swamp | June 20, 2024

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The Commons (Levis Commons)

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Date/Time
Date(s) - 10/13/2020
6:00 pm - 6:45 pm

Site Q - OK

Location
The Commons

Categories


Bootcamp style workout. Group will meet at the Clock Tower on Levis Commons Blvd. The Clock Tower is located in the traffic circle near Funny Bone Comedy Club. Also a great night for some fellowship. The PAX typically head out for some second F at one of the nearby establishments.

The Commons

Comments

  1. Houdini

    Q: Houdini
    PAX: Nomad, Charmin, Nimbus, Moana, Fallout, O.K., Luigi, Bonds, Hannibal, Flo, Tupac, Huffy, Bagels, Dutch, Huckleberry, Chanel

    The Thang:

    Cadence work with low and slow reps:
    Merkins
    Squats
    Little Moseying
    New Movement? Topsy Turvys (Plank Position, continue with merkin. When in the up position; flip over(left or right) to an inverted plank.(Dip position) then do a dip. Repeat

    Now the real work begins.
    7 OF DIAMONDS(modified)
    4 rounds. At the end of the fourth round. wash, rinse, repeat in reverse order.
    4 Station setup in a diamond.

    First “Base” (7)
    Burpees every round

    Second Base (14)
    1 Mike Tysons
    2 Heels to Heaven
    3 Lunges
    4 High Kicks

    Third Base (21)
    1 B.B.S.U.
    2 Crunchy Frogs
    3 American Hammers 2 is 1
    4 Gas Pumps

    Home plate (28)
    1 Mountain Climbers 2 is 1
    2 Peter Parkers 2 is 1
    3 Diamond Merkins
    4 Knerkins (Chuck Norris Merkins)

    C.O.R.
    C.O.T.

    Respectfully Submitted,
    Houdini

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