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Date/Time
Date(s) - 12/08/2020
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.
Intensity at the Commons – Another Huffy Production
10 PAX: Houdini, Bagels, Ticket, Chubs, Okay, Fallout, Charmin, Moana, Mr. Glass, Geppetto, Huffy (Q)
F3 stands for Fitness, Fellowship, and Faith
Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
Our Core Principles are: – Our workouts are:
Are free of charge.
Are open to all men.
Are held outdoors, rain or shine, heat or cold.
Are led by men who participate in the workout in a rotating fashion.
End with a Circle of Trust.
The Warm Up. Did 12 Spidermerkins to intro a new exercise. On the down motion of the Merkin do a side knee up towards one of your elbows, on the next Merkin do the other leg.
The Beatdown:
Pair up in Groups of 2
Station #1 Fire Pit
Decline Merkins (Feet on Step) 20
Incline Merkins (Hands on Step) 20
Dips 20
Spidermerkins 20
Run Lap
Station #2 Clock Tower
Step Ups (or Jump Ups) 25 Count
Stagger Squats 25 (Both Sides)
Heisman 25 Count
Sprints (Next Field) 3 Sprints
Station #3 Field of Flags
American Hammers (2 is 1) 25
Leg Levers 25
Big Boy Sit-Ups (Progressive Jabs) 20
Plank Jack Shoulder Taps (4 Count) 20
Run Lap
Repeato
We ended in the COT. PAX concensus: Spidermerkins suck!! I will have to use them often!! Charmin was the 6. He went over how the support of the F3 PAX has helped push him and supported him in his life in and out of F3. Charmin has been there for a lot of us and I am honored to call him and F3 Brother and a friend. Keep doing what you do Brother!! Announcements: The F3 10 Year Anniversary has been changed to 10/10/21. More time to make plans with the Ms. We ended in prayer especially for those with covid, their families and friends and those that care for them. Hospitals are now filled to capacity, so the prayers are essential. Also a big prayer and congratulations out to Spaulding and his M for the birth of the newest member of his clan!! God Bless you and your family!!
Thanks for all of the PAX who came out, supported me and got some intense work done!! Always a great Honor!!