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F3 Black Swamp | June 16, 2024

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The Commons (Levis Commons)

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Date/Time
Date(s) - 11/24/2020
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. Chris Tracey

    Tues 6pm 11/24/2020
    Charmin’s Revenge
    Q – Charmin
    Pax:
    1. Chanel
    2. Houdini
    3. Bonds
    4. Venom
    5. Chubbs
    6. OK
    7. Flo

    11/24/2020 Charmin’s Revenge
    Warm Up
    • 25 Side straddle hops
    • 30 Air squats
    • 15 – jump squats – Outer, Inner, Jump with knees back
    • 15 – Punching side lunge (same arm/leg)
    • 15 – Skull crush to jump squat
    • 15 – Squat imperial walker
    • 5- Combo Twisting Lt. Dan (split jump lunge jump lunge, front, opposite side)
    • 20 – plank while lift straight arm
    • 15 – Lunge Kick backs, each leg

    7 rounds Round Robin – Merkin challenge (normal, wide, diamond, spiderman, gamer, knuckle)
    10 merkins, followed by 10 big boy or LBG.

    Dumbell Destroyer: 15 lb dumbells or brick
    • 2x (21s) Curls
    • 2x Press (15)
    • 2x Hammer – straight arm (20)
    • Fly inner / outer (15)

    At Clock Tower:
    • 15 each leg – Reverse One legged squats
    • 20 Bridge , bringing knee to chest (bench on shoulders)
    • 40 Dips
    • 30 Plank – bring knee to chest

    Ab Circuit: 25 each
    • In & Outs
    • Bicycles (each way)
    • Crunchy Frog
    • Wide leg or cross leg sit ups
    • Fifer Sissors
    • Pulse Ups
    • 100 – American Hammer (1 is 1)

    Prayer Intentions – Amy at Westgate (Covid on ventilator). Our country. Healthcare workers and families. Strength and courage for all.

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