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Date/Time
Date(s) - 10/18/2022
6:15 pm - 7:00 pm
Site Q - Ponzi
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.
Tues 6:15p 10/18/22
Charmin Growl – No pain, no Gain!
Q – Charmin
PAX – Ponzi, Everest, Hazmat
Mission: To plant, grow, and serve small men’s workout groups for the re-invigoration of male community leadership.
5 Core Principles:
1. All Men
2. Free
3. Outdoors
4. Led in Rotating Fashion
5. Ends in COT
Balance Drills
1. Knee raise hold
2. Calf raise
3. Patrick Step
4. Single-leg Romanian
Exercises: 10min (1min each)
1. SSH
2. Jump rope
3. Summo hold side lunge
4. Hip opener
5. Use bench side plk bring leg up
6. Side plk raise, hold
7. Incline merkin
8. Decline merkin
9. Reverse crunch toe taps
10. Alt leg raise on back
11. Both leg raise
With Coupon – most with 2 dumbells (8-15lbs), 12-15 reps
1. Cuban Press 3×12
2. Kettle bell swings
3. Swing Lunge, Squat, Overhead Press
4. Twist seated
5. V-up press (1 db)
6. Hammer diagonal
7. Twist one-knee
8. Double hammer seated
9. Bridge with coupon
10. Curls ( x 12)
11. Strict Curl (x12)
12. Hammer Curl (x12)
13. Tricep Press (x12)
Run 3 laps around center green space
Prayer Intentions – Charmin friend Andy – skin lap results and courage, Flo strength, Ponzi family celebrations, Everest colleague
Always a pleasure and an honor!